All WODs

WOD Date Participants
5RM Deadlifts Tuesday May 21, 2013 25 3 sets x Max. Pull-ups (hands away)
Body Pull Helen Tuesday May 21, 2013 25 3 rounds for time: 1 Lap run 21 KB Swings 24/16kg 12 Strict Body Pulls
Footy Tuesday May 21, 2013 15
3x5 Front Squats Monday May 20, 2013 23
Push Press, Hog Push Ups and Sit Ups Monday May 20, 2013 24 20-18-16-14-12-10-8-6-4-2 FT: Push Press 40/25 Hog Push Ups (No knees) Sit Ups
1000m Row Monday May 20, 2013 5
Diane Thursday May 16, 2013 5 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
1000m Row Thursday May 16, 2013 25
Snatch, Burpees and Wall Walks Thursday May 16, 2013 25 15 minute AMRAP 10 x Snatch 40/25kg 10 x Burpees 5 x Wall Walks
Kettlebell Annie Tuesday May 14, 2013 42 22min Cut-off 50-40-30-20-10 Kettlebells 16/24kg Abmats Double Unders (triples)
Hang Power Cleans and Push Jerks Tuesday May 14, 2013 42 6 Rounds for load 3 Hang Power Cleans 1 Push Jerks
Fight Gone Bad Monday May 13, 2013 28 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Tabata: Row (calories), KB Swings, Squats, Sit-ups and Plate Jumps Friday May 10, 2013 10
1RM of Complex Tuesday May 7, 2013 4
Squat Cleans, Thrusters, Back Squats and Sand Bag Carry. Tuesday May 7, 2013 4 3-2-1 Rounds of: Squat Clean x3 Thruster x3 Back Squat x3 +Sand Bag Carry
Burpees and Wall Ball Shots Tuesday May 7, 2013 27 EMOM 10 5 Burpees Wall Ball Shots
Double Unders and KB Swings Tuesday May 7, 2013 27 10 min AMRAP 30x Double Unders 20x KB Swings 24/16kg.
Sit Ups, Burpee Bar Jumps and Snatch Monday May 6, 2013 26 15min AMRAP 15 Sit Ups 10 x Burpee Bar Jumps 5 x Snatch 50/30kg
5 RM Deadlift Thursday May 2, 2013 18
Wall Ball Shots and Full Lap Thursday May 2, 2013 18 Rounds for Time: 20 – 30 – 40 Wall Ball Shots 1 Full Lap
3x5 Shoulder Press Tuesday April 30, 2013 4
Row and Full Lap of Oval Tuesday April 30, 2013 4 4RFT: 400m row 1 full lap of row 3 min rest
Klepto Tuesday April 30, 2013 29 4 Rounds for time: 27 Box jumps, 24" box 20 Burpees 11 Squat cleans, 145 pounds
Klepto Tuesday April 30, 2013 29 4 Rounds for time: 27 Box jumps, 24" box 20 Burpees 11 Squat cleans, 145 pounds
500m Row Tuesday April 30, 2013 1
Med Ball Clean and Push Press Tuesday April 30, 2013 1 21-15-9 Med Ball Clean 6kg Push Press 13kg
500m Row Tuesday April 30, 2013 1
3x5 Shoulder Press Tuesday April 30, 2013 4
Row and Full Lap of Oval Tuesday April 30, 2013 4 4RFT: 400m row 1 full lap of row 3 min rest
3 x 5 Back Squats Monday April 29, 2013 29 3 x 5 Back Squats (add 2kg to previous load lifted)
3x5 Floor Press Monday April 29, 2013 29
Light Grace Monday April 29, 2013 29 40kg/25kg
500m Row Monday April 29, 2013 2 500m row x 3 with 3 minutes rest between each
Med Ball Clean and Push Press Monday April 29, 2013 2 21-15-9 Med Ball Clean 6kg Push Press 13kg
500m Row Monday April 29, 2013 2 500m row x 3 with 3 minutes rest between each
500m Row Friday April 26, 2013 22 500m row x 3 with 3 minutes rest between each
Wood Thursday April 25, 2013 11 5 Rounds Run 400 meters 10 Burpee box jumps, 24" box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute
Randy Tuesday April 23, 2013 19 75 Power Snatch (75 lb)
Full Lap, Body Pulls and Sit Ups Tuesday April 23, 2013 18 5 Rounds for time: 1 Full Lap 20 Body Pulls 20 Sit-ups
Plate Get Ups, KB Swings, Sit Ups and Lap of the Building Tuesday April 23, 2013 6 18 minute AMRAP 5 Plate Get-ups 10/5kg 10 Kb Swings 24/16kg 10 Sit-ups 1 lap of the building
3 Minute Wall Balls Monday April 22, 2013 26 3 minute Wall Ball AMRAP
Back Squats and Shoulder Press Monday April 22, 2013 26 3x5 Back Squats 3x5 Shoulder Press
5 Minutes Double Unders Monday April 22, 2013 26
Michael Friday April 19, 2013 13 3 Rounds for time: 800m Run 50 Back Extensions 50 Sit-ups
100 KB Swings Thursday April 18, 2013 23
SDHP and Ball Slams Thursday April 18, 2013 23 5 minute AMRAP (in pairs) 15 SDHP (24/16kg) / Ball Slams 9/6kg
Baseline WOD: Run, Squats, Sit Ups, Hog Push Ups and Burpees Wednesday April 17, 2013 2 FT: 4 x 50m run 40 Squats 30 Sit-ups 20 Hog Push Ups 10 Burpees 4 x 50m run
5 RM Deadlift Tuesday April 16, 2013 22
Kettlebell Push Press, KB Swings, Box Jumps and Run Tuesday April 16, 2013 22 12 min AMRAP: 24/16 kg 12x 1 Arm Kettlebell Push Press (6 each arm) 12x KB Swings 12x Box Jumps 150m Run (around near past & back)
Baseline Monday April 15, 2013 28 200m run (4x50m) 40 squats 30 sit-ups 20 push-ups 10 burpees 200m run
Sit Ups, Front Squats and Push Press Monday April 15, 2013 28 S10 min AMRAP: 12x Sit Ups 9x Front Squats 50/30 kg 6x Push Press 50/30 kg
Annie's Snatch Friday April 12, 2013 7 For time: 30,25,20,15,10 snatch 25/30 abmat double unders
Team WOD: Row, Squats, Sit Ups, Ground to Overhead and Burpees Friday April 12, 2013 12 For Time: 2km Row 200 Squats 150 Sit-ups 100 Ground to Overhead 40/25kg 50 burpees 1km Row ** Note – Each team to have a ‘Pet Rock’. This will be a 24kg Kettlebell & is not to be placed on the ground at any time.
Turkish Get Ups Thursday April 11, 2013 18 For Time: 12-9-6 reps Turkish Get-ups – (10 minute cut-off)
Deadlifts, Hang Cleans and Shoulder To Overhead Thursday April 11, 2013 18 3 Rounds for Time: (10 minute cut-off) 15 x Deadlifts 40/25kg 15 x Hanging Cleans 40/25kg 15 x Shoulder to Overhead 40/25kg
Row, Farmers Carry and Double Unders Tuesday April 9, 2013 2 For Time: 600m row 64/40g farmers carry 20 double unders 400m row farmers carry 40 double unders 200m row farmers carry 60 double unders
1 RM Deadlift, Hang Clean, Front Squat, Push Press and Thruster Tuesday April 9, 2013 2
Double Under Snatch Ladder Tuesday April 9, 2013 2 EMOM double under snatch ladder 20 du / 10+
Farmers Carry and Shuttles Tuesday April 9, 2013 2 10 RFT: 20m Farmer carry ahap 40m shuttles
13.3 - Wall Balls, Double Unders, and Muscle Ups Friday March 22, 2013 13 AMRAP 12 minutes: 150 Wall balls (20# / 14# to 10' target) 90 Double-unders 30 Muscle-ups
3x5 Floor Press Thursday March 21, 2013 30
KB Push-Ups, SDHP and KB Swings Thursday March 21, 2013 30 10 x KB Push-ups 10 x SDHP 24/16kg 10 x KB Swings 24/16kg
3x5 Back Squats Tuesday March 19, 2013 27
Overhead Lunges, Right Arm KB Cleans and Left KB Cleans Tuesday March 19, 2013 27 10 minute AMRAP: 20 x Overhead Lunges 20/10kg 5 x Right arm Kettlebell Cleans 24/16kg 5 x Right arm Kettlebell Cleans 24/16kg
Run, Walking Lunges and Squats Tuesday March 19, 2013 24 6 rounds for time: 150m run 50m walking lunges 25 squats
1 RM Thruster Monday March 18, 2013 25 15 minutes to find: 1 RM Thruster
Overhead Squats and KB Swings Monday March 18, 2013 25 EMOM 5 5 x OHS 40/25 KB Swings 24/16
Thrusters and Double Unders Monday March 18, 2013 25 EMOM 5 5x Thrusters 40/25kg Double Unders
13.2 - Shoulder to Overhead, Deadlifts, and Box Jumps Friday March 15, 2013 17 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch
Sit-Ups, Run, Squats and Dips Thursday March 14, 2013 32 Tabata Time: 8 rounds / 20 secs on / 10 secs off for the following movements Sit-ups, run (for total distance), Squats, HOG Push-ups, Dips
Buy In: Wall Ball Shots Tuesday March 12, 2013 27 3 minute AMRAP Wall Ball Shots
Power Cleans and Box Jumps Tuesday March 12, 2013 27 Every minute complete: 1 x Power Clean @ 70% of 1 RM Power Clean (from CFFB Total) Death By Box Jumps 1 box jump in the 1st minute 2 BJs in the 2nd min 3 BJs in the 3rd min ...continue till you can't fit the BJs into the minute. You r score will be the final completed round + any extra BJs you get in your failed round
Tabata KB Swings Tuesday March 12, 2013 27 Tabata KB Swings 24/16kg 8 rounds of 20 secs on / 10 secs off
CF Football Total Monday March 11, 2013 29 1x Power Clean 1x Back Squat 1x Floor Press 1x Deadlift *Perform a single max lift for each *After warm up lifts 3 attempts are allowed *Total must be done in this order *Combine all 4 lifts to give you your CFFB total
13.1 - Burpees and Snatches Friday March 8, 2013 22 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
Buy In: Double Unders Thursday March 7, 2013 29 Buy In – 5 minute Double Under AMRAP
3 Minute Wall Balls Thursday March 7, 2013 29 3 minute Wall Ball AMRAP
Front Squats and Bar Jumps Thursday March 7, 2013 29 6 rounds for time: 5 x Front Squats 50/30kg 20 x Bar Jumps
Power Cleans,Sit Ups and Hog Push Ups Wednesday March 6, 2013 26 For Time: 30-10-20 reps Power Cleans 50/30 Sit Ups Hog Push Ups
Run, Slams, Overhead Sit Ups and KB Swings Wednesday March 6, 2013 20 3min AMRAP x3 #1 10x Slams Run 20m #2 10x Overhead Sit Ups Run 20m #3 10x KB Swings Run 20m
5RM Deadlift Tuesday March 5, 2013 26
Run,Burpees, Sit Ups and Lunges Tuesday March 5, 2013 19 3x 3min AMRAPS: #1 10 Burpees Run #2 10 Sit Ups Run #3 10 Lunges Run
Double Unders, Wall Balls, Slam Balls, KB Swings, OH Sit-Ups and Back Squats Monday March 4, 2013 3 1. 5 min Double Under AMRAP 2. 3 minute Wall Ball AMRAP 3. 3 mins 10 Slam Balls / 20 m run 4. 3 min 10 KB Swings / 20m run 5. 3 min 10 OH Sit-ups / 20m run 6. 3 × 5 Back Squats
3x5 Back Squats Monday March 4, 2013 20
3x5 Shoulder Press Tuesday February 26, 2013 20
WOD 11.1 Tuesday February 26, 2013 20 10 minute AMRAP 30 x Double Unders (90 Singles) 15 x Power Snatch 35/25
3 x 5 Back Squats Monday February 25, 2013 23 3 x 5 Back Squats (add 2kg to previous load lifted)
Sit Ups, Push Press and Front Squats Monday February 25, 2013 23 21 - 15 - 9 reps for time: Sit-ups Push Press 45/30kg Front Squats 45/30kg
3x5 Floor Press Friday February 22, 2013 17
Bear Complex Friday February 22, 2013 16 30 Reps for time (155/75lb) of: 1 round of bear complex 1. clean squat/pc + front squat 2. press 3. back squat 4. behind the rack press
Tyre Flips and Sit Ups Thursday February 21, 2013 36 In Pairs, 4 min AMRAP: 6 x tyre flips sit ups
100 Wall Ball Shots Thursday February 21, 2013 36
600m Carry Thursday February 21, 2013 36 FT: 600m carry (20kg sandbag/9kg wall balls)
Slams, Sit Ups, Lunges and Run Thursday February 21, 2013 7 5RFT: 20 slam balls 20 sit ups 20 lunges 20m shuttle run
Box Jumps and KB Swings Tuesday February 19, 2013 23 21-15-9 reps for time: Box Jumps KB Swings
5RM Deadlifts Tuesday February 19, 2013 23 3 sets x Max. Pull-ups (hands away)
Box Jumps and Up & Downs Tuesday February 19, 2013 23 21-15-9 reps for time: Box Jumps Up & Downs
L Arm KB Clean & Press, R Arm KB Clean & Press and KB Swings Tuesday February 19, 2013 23 8 minute AMRAP: (24/16kg) 3 x L arm KB Clean & Press 3 x R arm KB Clean & Press 6 x KB Swings
Run Tuesday February 19, 2013 24 FT: 1500m run
Strict Shoulder Press 3x5 Monday February 18, 2013 29
Annie Monday February 18, 2013 29 FT: 50-40-30-20-10 Kettlebell Swings 24/16kg Abmats Double Unders/triple for singles
Nancy Friday February 15, 2013 16 5 Rounds 400m run 15 Overhead Squats (95/65)
Station WOD Thursday February 14, 2013 29 3 rounds / 5 x 1 minute Stations / 3 minute rest between rounds SDHP 30/20kg Lateral Parallette Jumps Box Dips Push Press 30/20kg Slam Ball Sit-ups 9/6kg
Box Jumps, Push Ups and Sit Ups Thursday February 14, 2013 5 15min AMRAP: 12 box jumps 15 push ups 18 sit ups
1RM Standing Box Jumps Tuesday February 12, 2013 26
Burpees, Box Jumps, Sit Ups and Lap Tuesday February 12, 2013 26 3RFT: 60 burpees 60 box jumps 60 sit ups 1 lap (full)
3x5 Floor Press Tuesday February 12, 2013 32
Team WOD: Back Squats, Sit Ups, Push Press, Push Ups and Squat Clean Thrusters Tuesday February 12, 2013 32 In teams of 3: Each for a time or 5 min cut off 90 back squats 70/40kg 150 sit ups 3 min rest 90 push press 40/25kg 150 push ups 3 min rest 100 squat clean thrusters 40/25kg
5 RM Deadlift Monday February 11, 2013 29
KB Swings and Snatches Monday February 11, 2013 29 For Time: 40-20 reps KB Swings 24/16 Snatch 45/30
The Chief Friday February 8, 2013 20 5 Rounds Of max rounds in 3mins: 3x power cleans 60/35kg 6x hog push ups 9x squats
Run, Push Press, Box Jumps, Sit Ups, KB Swings and Burpees Thursday February 7, 2013 23 FT: 400m run 50 Push Press 50/30kg 50 Box Jumps 50 Sit-ups 50 KB Swings 24/16kg 50 Burpees 400m run
Deadlifts, HOG Push Ups and Box Jumps Tuesday February 5, 2013 21 15 minute AMRAP of: 9 x Deadlifts (45kg) 12 x HOG Push-ups 15 x Box Jumps (20")
CrossFit Open 11.2 Tuesday February 5, 2013 32 15 Minute AMRAP of: 9x Deadlifts (70/45kg) 12x HOG Push-ups 15x Box Jumps (24"/20")
Abmats Tuesday February 5, 2013 32
3x5 Back Squats Monday February 4, 2013 32
3x5 Floor Press Monday February 4, 2013 32
KB Swings, Shuttle Run, KB Push Press and Run Monday February 4, 2013 32 2x3min AMRAP w/ 3 min rest between 10x 1 arm kb swings (5R-5L) 24/16kg 20m Shuttle Run 10x 1 arm KB Push Press (5R-5L) 24/16kg 20m Run
4x30 Snatch Friday February 1, 2013 29 10min AMRAP: 30 snatch 35/20kg 30 snatch 60/35kg 30 snatch 75/45kg 30 snatch 95/55kg
3x5 Back Squats Thursday January 31, 2013 29
Tabata Time!! Thursday January 31, 2013 29 For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the total number of reps for any of the eight intervals. 4 minutes for each of these movements: KB Swings 24/16kg Sit-ups Squats HOG Push-ups
5 RM Deadlift Tuesday January 29, 2013 45
Overhead Strict Lunges, RH KB Cleans and LH KB Cleans Tuesday January 29, 2013 45 10min AMRAP: 20x Overhead Strict Lunges 20/10kg 5x RH KB Cleans 24/16kg 5x LH KB Cleans 24/16kg
3x5 Floor Press Friday January 25, 2013 17
Row, Thrusters, Russian Kettlebell Swings and Abmats Friday January 25, 2013 17 Team WOD: FT 2.5k Row 120 thrusters 40/25kg 240 Russian Kettlebell Swings 24/16kg 350 Abmats
Row, Med Ball Cleans, Hanging Cleans, SDHP and Lunges Thursday January 24, 2013 24 3 rounds for reps of: 6 x 1 minute Stations Row (calories) Med Ball Cleans (9/6kg) Hanging Cleans (40/25kg) SDHP (24/16kg) Lunges (On the spot)
5 RM Deadlift Tuesday January 22, 2013 21
400M Run Tuesday January 22, 2013 20 FT: 3 x 400m Run Rest 3 minutes between each
Burpees Tuesday January 22, 2013 20 5 minute AMRAP: Burpees
3x5 Shoulder Press Monday January 21, 2013 24
Double Unders, Squats, Sit Ups and KB Swings Monday January 21, 2013 24 9 minute AMRAP 9 x Double Unders 9 x Squats 9 x Sit-ups 9 x KB Swings 24/16kg
Running Friday January 18, 2013 12 5 minute Running AMRAP
Body Pull Cindy Thursday January 17, 2013 18 20 min AMRAP of: 5 x Body-pulls 10 x HOG Push-ups 15 x Squats
Fran Tuesday January 15, 2013 19 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
3x5 Back Squats Monday January 14, 2013 21
3x5 Floor Press Monday January 14, 2013 21
Push Press and Slam Balls Monday January 14, 2013 22 8min AMRAP: 4x Push Press (50/30Kg) 8x Slam Balls (9/6kg)
Coopers Big 5 Friday January 11, 2013 18 5 RFT: 5x Power Cleans 60/40kg 5x Box Jumps 5x Sit Ups 5x Burpees 5x Push Ups
Left Arm KB C & J, Right Arm KB C & J and KB Swings Thursday January 10, 2013 2 8 minute AMRAP 3 Left arm KB C & J 3 Right Arm KB C & J 6 KB Swings
3x5 Back Squats Thursday January 10, 2013 14
5RM Strict Shoulder Press Thursday January 10, 2013 14
Run, Broad Jumps and Bear Crawl Thursday January 10, 2013 14 FT: 8-6-4-2 10m Run 10m Broad Jump 10m Bear Crawls
Burpees and Tyre Flips Tuesday January 8, 2013 1 5min AMRAP: 1-2-3-4-5 etc Burpees Tyre Flips
KBS and Sit Ups Tuesday January 8, 2013 2 5 RFT: KBS Sit Ups
5RM Deadlifts Tuesday January 8, 2013 19 3 sets x Max. Pull-ups (hands away)
Run and KB Swings Tuesday January 8, 2013 19 Every Minute Complete: 60m run Max. reps of KB Swings The goal is to complete 100 total KB Swings
Baseline WOD: Run, Squats, Sit Ups, Hog Push Ups and Burpees Monday January 7, 2013 27 FT: 4 x 50m run 40 Squats 30 Sit-ups 20 Hog Push Ups 10 Burpees 4 x 50m run
3 x 5reps Floor Press Monday January 7, 2013 27
3 × 5reps Back Squats Monday January 7, 2013 1
Barbell Lunges, Strict Pull Ups and Glute Ham Raises Monday January 7, 2013 1 For total Pull-ups 3 Rounds of: 20m x 60kg Barbell Lunges Max. Strict Pull-ups 5 x Glute Ham Raises
5RM Power Cleans Saturday January 5, 2013 2
Legged Bar Hops and Sprint Saturday January 5, 2013 2 8 rounds for fastest round time 5 One legged bar hops 20m sprint 60 seconds rest between rounds
5 Minute Double Unders Friday December 21, 2012 12
Grace Friday December 21, 2012 12 For time: 30 Clean and Jerks (135/95)
5RM Push Press Thursday December 20, 2012 18
Barbara Thursday December 20, 2012 18 5 RFT 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest 3min
5 RM Deadlift Tuesday December 18, 2012 21
Strict Pull Ups Tuesday December 18, 2012 21
3x5 Back Squat Monday December 17, 2012 21
3x5 Floor Press Monday December 17, 2012 21
Randy Monday December 17, 2012 21 75 Power Snatch (75 lb)
Power Cleans and Negative Pull-ups Friday December 14, 2012 14 3 x 3 Power Cleans 5 x Negative Pull-ups
Burpees Friday December 14, 2012 14 FT: Burpees 350. Raising $$ for MS with Burpees4MS Option 1: 350 burpees for time Option 2: 175 burpees x 2 people Option 3: 50 Burpees x 7 people.
3 x 5 Reps Strict Shoulder Press Thursday December 13, 2012 21
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Thursday December 13, 2012 21 FT: run 800m 50 x front squats (95/65#) 40 x sit ups 40 x kb swings (1.5/1.0 pood) 30 x push ups 30 x turkish get up (20/10#) 20 x wall balls (20#/14#) run 800m
5RM Deadlift Tuesday December 11, 2012 18
3 x Max Chin Ups Tuesday December 11, 2012 18
Ball Slams and Carry Tuesday December 11, 2012 18 6min AMRAP: 10 ball slams 20m carry
3 x 5 Back Squat Monday December 10, 2012 24
3 x 5 Floor Press Monday December 10, 2012 24
Kel's WOD Monday December 10, 2012 22 3 rounds for burpee reps 1 minute to complete 4 x Turkish Get-ups 1 minute of Burpees on fire
3x5 Power Clean Friday December 7, 2012 17
Box Jumps, KB Swings and Sit Ups Friday December 7, 2012 17 21-15-9 for time: box jumps kb swings 32/16kg sit ups
3 x 5 reps Overhead Squats Thursday December 6, 2012 6
800m Run Thursday December 6, 2012 23 For time: 800m run
Snatch Deadlifts/ Hanging Snatch and Snatch Push Press/ Snatch Balance Thursday December 6, 2012 23 'In Pairs' 6 rounds for time (1 for 1 between pairs): (45/25kg) 5 x Snatch Deadlifts / 5 x Hanging Snatch 5 x Snatch Push Press / 5 x Snatch Balance
Deadlifts and Max Strict Pull Ups Tuesday December 4, 2012 23 5RM Deadlifts 3 sets of Max. Strict Pull Ups
In Pairs Tuesday December 4, 2012 23 6 minute AMRAP for a Total Load 1 x Squat Clean 1 x Shoulder to Overhead 1 x Back Squat 1 x Shoulder to Overhead
3x5 Back Squats Monday December 3, 2012 30
3x5 Shoulder Press Monday December 3, 2012 30
5 RM Deadlift Monday December 3, 2012 23
Max Strict Pull Ups Monday December 3, 2012 23
In Pairs Monday December 3, 2012 23 6 minute AMRAP for a Total Load 1 x Squat Clean 1 x Shoulder to Overhead 1 x Back Squat 1 x Shoulder to Overhead
Back Sqauts and Shoulder Press Monday December 3, 2012 30 20 min Back Squats 3x5 60/40kg Shoulder Press 3x5 Reps
Box Jumps, Snatch, Shuttle Run, KB Swings, Sit Ups, Push Press, Hog Push Ups, SDHP and Squats Thursday November 29, 2012 25 3x: 2min, 4min, 6min 15x Box Jumps 15x Snatch 35/20kg 20m Shuttle Run 15x KB Swings 24/16kg 15x Sit Ups 20m Shuttle Run 15x Push Press 35/20kg 15x Hog Push Ups 20m Shuttle Run 15x SDHP 24/16kg 15x Squats 20m Shuttle Run
Buy In: 2min Sit-up AMRAP Monday November 26, 2012 33
Power Cleans, Burpees Over Bar, Thrusters,Medball Carry,Front Squats, Pull Ups and Slam Balls Monday November 26, 2012 33 30 Power Cleans 45/30kg 20 Burpees Over Bar 10 Thruster 45/30 200m Medball Carry 10 Front Squats 45/30kg 20 Pull Ups 30 Slam Balls 9/6kg
Station WOD Saturday November 24, 2012 17 3 rounds / 5 x 1 minute Stations / 3 minute rest between rounds SDHP 30/20kg Lateral Parallette Jumps Box Dips Push Press 30/20kg Slam Ball Sit-ups 9/6kg
Baseline Wednesday November 21, 2012 20 200m run (4x50m) 40 squats 30 sit-ups 20 push-ups 10 burpees 200m run
Power Cleans, KB Swings and Box Jumps Wednesday November 21, 2012 20 FT: 21 / 15 / 9 Power Cleans (40/25kg) KB Swings (24/16kg) Box Jumps (24"/20")
2minutes Sit Ups Wednesday November 21, 2012 20
Kel's WOD: Tyre Flip Jump Thru's and WallBall Shots Wednesday November 7, 2012 24 In Pairs - 8 minute AMRAP 8 x Tyre Flip Jump Thru's Wallball Shots (Score)
Ben's WOD: Snatch x 60 Wednesday November 7, 2012 24 In Pairs - 8 minute AMRAP 60 x Snatch 30/20kg 60 x Snatch 45/30kg
Squat Clean Thrusters Monday November 5, 2012 37 12 minute AMRAP in Pairs 1,2,3,4,5,6,7,8 etc reps Squat Clean Thrusters (50/30kg)
KB Swings, Run and Goblet Squats Monday November 5, 2012 37 3 Rounds for time: 12 x KB Swings 24/16kg 200m run 12 x Goblet Squats 24/16kg
Crazy 8's Saturday November 3, 2012 24 8RFT of 8 reps of: med ball cleans step-ups G2OH dips sit-ups push-ups burpees hanging cleans
Kettlebell Cindy Friday November 2, 2012 14 20 min AMRAP: 5 x KB Swings 24/16kg 10 x HOG Push Ups 15 x Squats
Farmers Carries, Double Unders, Run, SDHP, Push Press, Sit Ups, KB Swings and Box Jumps Wednesday October 31, 2012 31 For a Place: 1 min Farmers Carries 60/40 kg - For distance 2min Double Unders - For reps 3min Run - For distance 4min SDHP x 10 30/20 Push Press x 10 30/20 5min 10x Sit Ups 10x KB Swings 24/16 10x Box Jumps
Double Under Ladder Monday October 29, 2012 39
Run and Snatch Monday October 29, 2012 39 FT: 800m Run 30x Snatch 50/30 kg 800m Run
Run, Sit Ups, SDHP, Squats and Hog Push Ups Friday October 26, 2012 14 3 rounds of 6 x 1 minute stations 10m run Sit-ups SDHP 24/16kg Squats HOG Push-ups
Buy In: 3min Run Wednesday October 24, 2012 28
Thrusters and Pull Ups Wednesday October 24, 2012 28 7 Minute AMRAP: 3,6,9,12,15,18,21,24 reps etc. Thrusters 40/25kg Pull-ups
Box Jumps, Cleans, Push Press and HOG Push Ups Monday October 22, 2012 19 5RFT: 15 x Box Jumps 12 x Cleans 40/25kg 9 x Push Press 40/25kg 6 x Hog Push Ups
Thrusters, Hanging Snatches and Bar Jump Burpees Saturday October 20, 2012 9 3 x 90 second AMRAPs: 8 x Thrusters 20/15kg 6 x Hanging Snatch 20/15kg 4 x Bar Jump Burpees
Buy In: KB Push Ups and SDHP Saturday October 20, 2012 18 2min AMRAP: 5 x kb push ups 5 x sdhp 24/16kg
Snatches, Sit Ups and Run Saturday October 20, 2012 18 7RFT: 5 x snatches 40/25kg 10 x sit ups 100m run
Buy In: 5min Double Unders Saturday October 20, 2012 23
Deadlifts, Front Squats, Push Press and Back Squats Saturday October 20, 2012 23 5RFT: 10 x deadlifts 25/40 10 x front squats 25/40 10 x push press 25/40 10 x back squats 25/40
Buy In: Tabata Running Saturday October 20, 2012 19
Power Cleans and Lunges Saturday October 20, 2012 19 7min AMRAP: 5 x power cleans 60/40 20m lunges
O.S. Cleans and Broad Jump Burpees Saturday October 20, 2012 19 7min AMRAP: 15 O.S cleans 20m broad jump burpees
Snatch/Bar Push Ups, Thrusters/Body Pulls and Bar Jumps/Sit Ups Tuesday October 9, 2012 12 With a continuously running clock complete the following: 1. 3 Rounds for time: 10 Snatch (40/25kg) / 10 Bar Push-ups At the 10 minute mark start: 2. 3 RFT: 10 Thrusters (40/25kg) / 10 Body Pulls At the 20 minute Mark start: 3. 3 RFT 20 Bar Jumps / 20 Sit-ups
Hog Push Ups, Front Squats, Sit Ups, Burpees, Deadlifts, Knees To Elbows and KB Swings Monday October 8, 2012 11 7 Rounds for time: 7 x HOG Push-ups 7 x Front Squats 50/30kg 7 x Sit-ups 7 x Burpees 7 x Deadlifts 50/30kg 7 x knees to elbows 7 x KB Swings 24/16kg
Shoulder Press 5-5-5 Monday October 8, 2012 23
Push Press 3-3-3 Monday October 8, 2012 23
Push Jerk 1-1-1 Monday October 8, 2012 23
Run and Tyre Jumps/Sit Ups Monday October 8, 2012 23 5 rounds for time: Start & Finish at the 40m line Then run to the wire fence 20 tyre jumps / 20 sit-ups
Tabata Squats Saturday October 6, 2012 11
3 Minutes Run Wednesday October 3, 2012 18
Elizabeth Wednesday October 3, 2012 18 21-15-9 Clean 135 lbs Ring Dips
Double Unders, Kettlebell Swings and Sit Ups Tuesday October 2, 2012 10 For Time: 20,18,16,14,12,10,8,6,4,2 reps of Double Unders Kettlebell Swings 24/16kg Sit-ups
3min Thrusters Monday October 1, 2012 17 Buy In: 3 minute AMRAP Thrusters 50/30kg
Lunges, KB Push Ups and Sit Ups Monday October 1, 2012 17 3 Rounds for time of each: 1. 20 lunges / 60m run 2. 20 kb push ups / 60m run 3. 20 sit ups / 60m run
2 Minute Wall Balls Monday October 1, 2012 17 Finisher: 2 minute AMRAP wall balls 9/6kg
3 min Run For Distance Friday September 28, 2012 7
Cindy Friday September 28, 2012 8 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
12-12-12 Reps of Shoulder To Overhead Tuesday September 25, 2012 8
Deadlifts, Snatches and Overhead Squats Tuesday September 25, 2012 8 5 Rounds for time (50/30kg): 9 x Deadlifts 6 x Snatch 3 x Overhead Squats
2 Minute AMRAP Tyre Flip Jump Thru’s Monday September 24, 2012 25
KB Push Ups, SDHP and KB Swings Monday September 24, 2012 25 7 minute AMRAP 10 x KB Push-ups 10 x SDHP 24/16kg 10 x KB Swings 24/1
Burpees 4 The Kids - Burpee Ladder Saturday September 22, 2012 12
100 SDHP (30/16kg) Saturday September 22, 2012 11
Wall Balls, Power Cleans and Slam Balls Friday September 21, 2012 13 21 – 15 – 9 reps for time: 1. Wall Balls (9/6kg) / Sit-ups 2. Power Cleans (40/25kg) / Push Press (40/25kg) 3. Slam Balls (9/6kg) / Burpees
Muz’s WOD Wednesday September 19, 2012 28 In teams of 3 – 10 minute AMRAP 20 x Squats 20 x Sit-ups 50m run 20 x Body-pulls 20 x Burpees 50m Tyre Flips
Kristy’s WOD Wednesday September 19, 2012 28 21-15-9 reps for time: Deadlifts (60/40kg) / HOG Push-ups
Pull Ups, KB Swings and Double Unders Tuesday September 18, 2012 13 5 Rounds For Time: 10 Pull-ups 20 KB Swings 24/16kg 30 Double Unders
Run, Lunges, Sit Ups, KB Jumps, KB Cleans and Burpees Monday September 17, 2012 41 FT: 1600m run 40 lunges 30 sit ups 20 kb jumps 15 kb cleans L-24/10kg 10 burpees 15 kb cleans R-24/16 20 kb jumps 30 sit ups 40 lunges 1600m run
Fight Gone Bad Saturday September 15, 2012 17 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Squats, KB Swings, HOG Push Ups Friday September 14, 2012 10 Rounds For Time: 20 Squats 20 KB Swings 24/16kg 20 HOG Push-ups
Double Unders and Sit-ups Wednesday September 12, 2012 22 For time: 30,25,20,15,10,5 double unders 5,10,15,20,25,30 sit-ups
Snatch, Push Press and Run Wednesday September 12, 2012 22 For time: 10,9,8,7,6,5,4,3,2,1 reps of Snatch 45/25kg 1,2,3,4,5,6,7,8,9,10 reps of Push Press 45/25kg 140m run
Kelly Monday September 10, 2012 30 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
30 Box Jumps Friday September 7, 2012 11
Run and Over The Shoulder CLeans Friday September 7, 2012 11 20 minute AMRAP 200m run 20 Over the shoulder cleans (20/9kg
Diane Wednesday September 5, 2012 26 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
400M Run Wednesday September 5, 2012 26
KB Annie Tuesday September 4, 2012 16 FT: 50-40-30-20-10 Reps Double Unders Sit Ups Kettle Bell Swings 24/16Kg
21-15-9 SDHP, Push Press and Step Ups Monday September 3, 2012 1
In Pairs Monday September 3, 2012 28 6 minute AMRAP for a Total Load 1 x Squat Clean 1 x Shoulder to Overhead 1 x Back Squat 1 x Shoulder to Overhead
Station WOD Saturday September 1, 2012 16 * Each round for reps * 3 rounds * 1 minute stations with a 1 minute rest between rounds Wall Ball Shots 9/6kg KB Swings 24/16kg Sit-ups Parallette Jumps HOG Push-ups
Collin Friday August 31, 2012 12 Six rounds for time of: Carry 20kg sandbag 400 meters 40kg Push press, 12 reps 12 Box jumps, 24 inch box 40kg Sumo deadlift high-pull, 12 reps
Clean & Jerks and Burpees Monday August 27, 2012 27 5 Rounds for time: 10 x Clean & Jerk (40/20kg) 10 x Burpees
Double Unders and Squats Monday August 27, 2012 27 10 minute AMRAP: 10 x Double Unders 10 x Squats
KB, K2E and ABMATS Sunday August 26, 2012 28 WOD 1 - 55 reps for time of Knees to Elbows WOD 2 - 55 reps for time of Kettlebell Swings WOD 3 – In Pairs 6 minute AMRAP: 6 x tyre flips / Sit-ups
Binda Tabata Wednesday August 22, 2012 20 Pull-ups Dips Push-ups Sit-ups Squats Tabata intervals (20 secs work / 10 secs rest x 8 rounds) for each movement with 1 minute break between movements Score is the total reps from all 5 movements
Wall Ball Shots and Slam Balls Wednesday August 22, 2012 20 For time: 20 x Wall ball shots 20 x Slam balls
1 RM Snatch Tuesday August 21, 2012 14
Randy Tuesday August 21, 2012 14 75 Power Snatch (75 lb)
Baseline WOD Monday August 20, 2012 28 FT: 200m run 40 squats 30 sit ups 20 push ups 10 burpees 200m run
Fran Monday August 20, 2012 28 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Power Cleans, Front Squats, Push Press and Run Saturday August 18, 2012 19 15 minute AMRAP (40/25kg): 10 x Power Cleans 10 x Front Squats 10 x Push Press 20m run
Death by Running Wednesday August 15, 2012 20 2 minute AMRAP of Front Squats 40/25kg then straight into: 1st min - run 1 x 10m 2nd min - run 2 x 20m 3rd min - run 3 x 10m etc...until you can't fit the metres into the minute.
Double Under Tuesday August 14, 2012 7 5 Minutes AMRAP Double Under
Power Cleans, Push Press and Turkish Get Ups Tuesday August 14, 2012 7 15 minute AMRAP 18 x Power Cleans (40/25kg) 12 x Push Press (40/25kg) 6 x Turkish Get-ups (20/12kg)
Wall Ball Shots Monday August 13, 2012 24 20 Wall Ball Shots for time 9/6kg
Hansen Monday August 13, 2012 25 5RFT: 30 Kettlebell Swings 24/16kg 30 Burpees 30 Sit Ups
500m Row Saturday August 11, 2012 15
Deadlifts, Snatches, Hanging High Pulls, Shoulder Press and Back Squats Saturday August 11, 2012 15 3 RFT: 15 x Deadlifts 15 x Snatch 15 x Hanging High Pulls 15 x Shoulder Press 15 x Back Squats Beginner 8kg / Intermediate 15kg / rx'd 20kg
Plate Jumps, Sit Ups, Lunges, Ball Slams, Box Jumps and Pull Ups Friday August 10, 2012 17 FT: 60x Plate Jumps 50x Sit Ups 40x Lunges 30x Ball Slams 20x Box Jumps 10x Pull Ups
Plate Jumps, Sit Ups, Lunges, Ball Slams, Box Jumps and Pull Ups Friday August 10, 2012 17 FT: 10x Plate Jumps 20x Sit Ups 30x Lunges 40x Ball Slams 50x Box Jumps 60x Pull Ups
Power Cleans, Sit Ups, Shuttle Run, Box Jumps, Dips, SDHP and HOG Push Ups Tuesday August 7, 2012 25 2 min, 4 min, 6 min AMRAPs: 20 Power Cleans 40/20kg 20 Sit-ups 20m Shuttle Run (20 out / 20 Back = 40 reps) 20 Box Jumps 20 Dips 20m Shuttle Run 20 SDHP 24/16kg 20 HOG Push-ups 20m Shuttle Run
Shoulder Press 1,1,1 Tuesday August 7, 2012 15
Push Press 3-3-3 Tuesday August 7, 2012 15
Push Jerk 5-5-5 Tuesday August 7, 2012 15
Shoulder to Overhead and Burpees Tuesday August 7, 2012 15 3 rounds for time: 10 x Shoulder to Overhead 75% of load lifted 10 x Burpees
Nancy Monday August 6, 2012 18 5 Rounds 400m run 15 Overhead Squats (95/65)
Row and Run Monday August 6, 2012 10 3 Rounds For Time: 400m row 400m run 3 minutes rest
SDHP and Sit Ups Monday August 6, 2012 51 EMOM 5 mins: 5x SDHP Sit Ups (score)
1RM Power Clean Monday August 6, 2012 10
1RM Squat Clean Monday August 6, 2012 10
Body Pull Cindy Saturday August 4, 2012 15 20 min AMRAP of: 5 x Body-pulls 10 x HOG Push-ups 15 x Squats
100m Run Saturday August 4, 2012 51
Snatch Ladder Friday August 3, 2012 10
1RM Hang Clean Tuesday July 31, 2012 10
Power Clean and Sit Ups Tuesday July 31, 2012 10 EMOM 5 3 x Power Clean Sit-ups (Score is Sit-ups)
100m Run Monday July 30, 2012 28 EMOM 10 - Run 100m - recorded fastest and lowest time.
Sit ups and Run Monday July 30, 2012 28 For Time: 10,8,6,4,2 sit ups 40m run
KB Swings, Squats, Snatch, Shuttle Runs, Clean & Jerk and Sit Ups Saturday July 28, 2012 8 AMRAP for a final score of total reps: 1 min KB Swings 24/ 2 min Squats 2 min Snatch 40/25kb 2 min 10 Shuttle Runs 2 min Clean & Jerk 40/25g 2 min Sit Ups
KB Swings, Run and Sit Ups Monday July 23, 2012 29 10 minute AMRAP: 15 KB Swings 24/16kg 50m run 15 Sit-ups 50m run
Body Pulls, Overhead Lunges, Later Plate Jumps and Run Monday July 23, 2012 29 10 minute AMRAP: 15 Body Pulls 15m Overhead Lunge 20/10kg 15 Lateral Plate jumps 40m run 15 Lateral Plate Jumps 15m Overhead Lunge 20/10kg
Med Ball Cleans, Ground to Overhead, Sit Ups, Hog Push Ups, Burpees and Hanging Cleans Saturday July 21, 2012 16 8 rounds / 8 Movements / 8 reps Med Ball Cleans 9/6kg, Step-ups 24?/20? Ground to Overhead 20/10kg, Dips Sit-ups, HOG Push-ups Burpees, Hanging Cleans 40/25kg
21-15-9 Pull Ups/ Sit Ups Friday July 20, 2012 13
21-15-9 Wall Balls Shots/ Hog Push Ups Friday July 20, 2012 13
Box Jums/ KB Swings Friday July 20, 2012 13 FT: 21-15-9 Box Jums/ KB Swings 24/16kg
OS Cleans and Carry Wednesday July 18, 2012 15 For time with a 10 minute cut off: 15 Over the shoulder cleans (20kg sandbag/9kg med ball) 100m carry 15 O.S Cleans 50m carry 15 O.S Cleans 50m carry
Ground to Overhead and Burpees Wednesday July 18, 2012 22 EMOM (Every min on the min) for 10 minutes or 90 Burpees complete: 3 Ground to Overhead (50/30kg) Burpees
Buy In: 5min Double Unders Saturday July 14, 2012 12
Running Annie Saturday July 14, 2012 12 50-40-30-20-10 reps for time: double unders (singles x 3) sit ups run 150m
Partner WOD: Deadlifts, Row and Relay Wednesday July 11, 2012 30 In pairs, do the following for a total score: 5min of deadlifts for a total load 5min of row for a distance 5min of 100m relay for a distance
Run, Wall Ball Shots, Sit Ups and Thrusters Monday July 9, 2012 26 For time: (12 minute cut-off) 400m run 40 wall ball shots 40 sit ups 40 thrusters (40/30kg) 40 sit ups 40 wall ball shots 400m run
Box Jumps, KB Swings and Run Monday July 9, 2012 26 3 x 3 min on 1 min off: 8 Box Jumps 8 KB Swings (24/16kg) 40m run
Lunges, Sit Ups, Snatches and Front Squats Saturday July 7, 2012 19 FT: 30m lunges 50 sit ups 40 snatches 35/25kg 30 front squats 35/25kg
Run, Sit Ups, Snatches and Front Squats Saturday July 7, 2012 19 FT: 70m run 10 sit ups 10 snatches 10 front squats
Power Cleans, Deadlifts and Ball Slams Friday July 6, 2012 16 15 minute AMRAP: 6 x Power Cleans 50/30kg 9 x Deadlifts 50/30kg 12 x Ball Slams 9/6kg
Run, Squats, Kettlebell Swings, Medball Sit Ups, Body Pulls, Hogs and Ground to Overhead Wednesday July 4, 2012 24 FT: 400m Run 60 Squats 50 Kettlebell Swings 40 Medball Sit Ups 30 Body Pulls 20 Hogs 10 Ground to Overhead Finish 400m Run
Kel's WOD: Squats, Hog Push Ups, KB Swings and Run Monday July 2, 2012 22 10 min AMRAP: 15 x Squats 15 x Hog Push Ups 15 x KB Swings 24/16kg 15m Run
Ben's WOD: Hang Clean and Thrusters Monday July 2, 2012 22 5 min AMRAP: 5 x Hang Clean 40/25kg 5 x Thrusters 40/25kg * Every time the bar touch the ground do a 5 bar jump burpee penalty.
Kel's WOD: Run, KB Swings and Sit Ups Saturday June 30, 2012 7 10 minute AMRAP 100m run 10 x KB Swings (24/16kg) 10 x Sit-ups
Ben's WOD: SDHP, Push Press and Back Squat Saturday June 30, 2012 7 10 minute AMRAP 1,2,3,4,5,6,7,8,9,10 reps etc SDHP Push Press Back Squat (30/20kg)
Box Jumps and KB Swings Friday June 29, 2012 27 FT: 21-15-9 Box Jumps 24"/20" KB Swings 32/16Kg
Angie Wednesday June 27, 2012 1 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Squat Jumps, KB Swings, Toes to Bar and Up/Downs Monday June 25, 2012 21 15 min AMRAP: 15 x Squat Jumps 12 x alt. 1 Arm KB Swings 9 x Toes to Bars 6 x Up/Downs
30 KB Swings Monday June 25, 2012 3
Kettlebell Swings Monday June 25, 2012 18 Kettlebell Swings for reps 1st minute – 32/20kg 2nd min – rest 3rd min – 24/16kg 4th min – rest
Chow Complex Saturday June 23, 2012 12 3 x Dedlifts 3 x Power Cleans 3 x Push Press 3 x Lunges (each leg) Use 50/35kg Each time the bar touches the ground it must be touch & go.5 Burpee penalty for every time the bar is droped.
Fight Gone Bad Wednesday June 20, 2012 23 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Run, Pull Ups and KB Swings Monday June 18, 2012 30 5 Rounds of: 800m Run 30 Pull Ups (scaled to body pulls) 30 KB Swings *40min cut-off time
Run, Double Unders and Burpees on Fire Saturday June 16, 2012 12 FT: 1200m Run/ 50 Double Unders/ 30 Burpees on Fire 800m Run/ 35 Double Unders/ 20 Burpees on Fire 400m Run/ 20 Double Unders/ 10 Burpees on Fire
Max Pull Ups Friday June 15, 2012 5 15 minutes to find your max consecutive Pull-ups
Hog Push Ups, Pull Ups, Sit Ups and Burpees Friday June 15, 2012 13 10-9-8-7-6-5-4-3-2-1 reps of: hog push ups pull ups then continue with: 1-2-3-4-5-6-7-8-9-10 reps of: sit ups burpees
500m Row Friday June 15, 2012 1 500m row x 3 with 3 minutes rest between each
Bear COmplex Thursday June 14, 2012 3
2 Minute Tire Flips Wednesday June 13, 2012 23 2min AMRAP: Tire Flips *Individual positions added to give team score
Tabata KB Swings Wednesday June 13, 2012 23 20 on/10 off x 8 rounds kb swings
Tabata Sit Ups Wednesday June 13, 2012 23
Tabata Lunges Wednesday June 13, 2012 23 20 on / 20 off x 8 rounds
Tabata Dips Wednesday June 13, 2012 23 20 on/10 off x 8 rounds
Team WOD: 2 Minute Tire Flips Wednesday June 13, 2012 2
Team WOD: Tabata: KB Swings, Sit Ups, Lunges and Dips Wednesday June 13, 2012 2
Scottish Annie Tuesday June 12, 2012 1 For Time: 50 Double Unders / 25 HOG Push-ups 40 Double Unders / 20 HOG Push-ups 30 Double Unders / 15 HOG Push-ups 20 Double Unders / 10 HOG Push-ups 10 Double Unders / 5 HOG Push-ups
Fran Tuesday June 12, 2012 2 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
2 Minutes Sit Ups Tuesday June 12, 2012 3
5 Minutes Double Unders Tuesday June 12, 2012 3
Farmers carry Monday June 11, 2012 25 90 secs Farmers Carry for distance 60/32kg
Chelsea Monday June 11, 2012 25 Every minute on the minute for 30 minutes: 5 pullups 10 push ups 15 squats Score is # of rounds completed
Hope Saturday June 9, 2012 1 Three rounds of: Burpees 75 pound Power snatch Box jump, 24? box 75 pound Thruster Chest to bar Pull-ups
2 Minutes Sit Ups Saturday June 9, 2012 11
1 RM Snatch Friday June 8, 2012 15
Sit Ups, Box Jumps and Run Friday June 8, 2012 15 5RFT: 40 sit ups 20 box jumps 400m run
Fran Monday June 4, 2012 31 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Team WOD: Squat Cleans and Thrusters Saturday June 2, 2012 8 20 min AMRAP in teams of 2 1,2,3,4,5,6,7,8 etc... Squat cleans 40/30kg Thrusters 40/30kg * Each team member must complete all reps to standard prior to progressing to next round.
KB Swings, Turkish Get Ups and Burpees Friday June 1, 2012 9 12 Minute AMRAP of: 2,4,6,8,10,12 reps etc… KB Swings 24/16kg Turkish Get-ups 20/12kg Burpees
Plate Carry, Lateral Plate Jumps, Run, Plate Sit Ups, Overhead Squats, HOG Plate Push Ups and Body Pulls Wednesday May 30, 2012 14 For Time: 400m Plate Carry 5/2.5kg 100 Lateral Plate Jumps 10m run 80 Plate Sit-ups 10m run 60 Overhead Squats 10m run 40 HOG Plate Push-ups 10m run 20 Body Pulls 400m Plate Carry
Baseline WOD Monday May 28, 2012 36 FT: 200m run 40 squats 30 sit ups 20 push ups 10 burpees 200m run
KB Swings, SDHP and Push Press Monday May 28, 2012 36 30 – 10 – 20 Reps for time of: KB Swings 24/16kg SDHP 24/16kg Push Press 40/25kg
Cindy Friday May 25, 2012 7 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Burpee Mile Friday May 25, 2012 1
Lateral Plate Jumps, 1RM Clean and Jerk and Lateral Bar Hop Burpees Friday May 25, 2012 2 6 Min AMRAP 100 lateral Plate Jumps 1RM clean and jerk lateral bar hop burpees
Power Cleans and Sit Ups Friday May 25, 2012 7 5 Rounds for time 10x Power cleans 60/40kg 15x Sit Ups
Lite Grace (40/25Kg) Friday May 25, 2012 7
2 Min AMRAP Box Jumps Sunday May 20, 2012 14
1Min AMRAP Kettlebell Sunday May 20, 2012 24
Nancy Sunday May 20, 2012 32 5 Rounds 400m run 15 Overhead Squats (95/65)
1Min AMRAP Box Jumps Sunday May 20, 2012 19
Station WOD Saturday May 19, 2012 12 * Each round for reps * 3 rounds * 1 minute stations with a 1 minute rest between rounds Wall Ball Shots 9/6kg KB Swings 24/16kg Sit-ups Parallette Jumps HOG Push-ups
400M Run Saturday May 19, 2012 10
Deadlifts and Bar Jump Burpees Wednesday May 16, 2012 36 5 Rounds for time: 5 x Deadlifts (90/55kg) 10 x Bar Jump Burpees
Run, Broad Jumps and Bear Crawl Wednesday May 16, 2012 36 with a 12 minute Cut-off (for time or distance) 100m-80m-60m-40m-20m completed using a 10m shuttle of: Run / Broad Jump / Bear Crawl Post time, Distance, Loads used + comments to the bubble.
Hero WOD: Bradley Saturday May 12, 2012 10 FT: 100m run 10 pull-ups 100m run 10 burpees 30 sec rest
Filthy Fifty Wednesday May 9, 2012 28 For Time: jumping air squats while holding the straps leaning back push ups on the straps kettle bell swings (16/24) ab mats mountain climbers (feet in the straps) strap rows (like ring rows) knees to elbows (feet in the straps) supermans reverse burpees double unders
Left Arm Cleans, Righ Arm Cleans, Hog Push Ups and Squats Saturday May 5, 2012 13 5RFT: 3min AMRAP: 3 x left arm cleans 3 x right arm cleans 6 x hog push ups 9 x squats Rest 1 min b/n rounds
Run, KB Swings and Sit Ups Friday May 4, 2012 8 FT: 1200m run 40 kb swings 24/16kg 40 sit ups 1200m run
Sit Ups, Push Ups and Run Wednesday May 2, 2012 35 21-15-9 reps for time of: Sit-ups Push-ups 80m run
Power Clean and Push Press Wednesday May 2, 2012 35 21-15-9 reps for time of: Power Clean (40/25kg) Push Press (40/25kg)
1 RM Deadlift Monday April 30, 2012 34
Wall Balls, Ball Slams and Burpees Monday April 30, 2012 34 5 Rounds: Wall Balls Ball Slams Burpees Rest
Tabata Time Monday April 30, 2012 9 Squats Sit Ups Hog Push Ups Body Pulls
Double Unders Friday April 27, 2012 9 5 minute AMRAP: Double Under
WOOD Wednesday April 25, 2012 19 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24? box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute
Kelly Saturday April 21, 2012 10 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
5 Minutes Run Wednesday April 18, 2012 26
Pull Ups, Box Jumps and Goblet Squats Wednesday April 18, 2012 26 7 minutes AMRAP: 5 Pull Ups 10 Box Jumps 15 Goblet Squats 24/16
Push Press, OH Squats and Sit Ups Wednesday April 18, 2012 26 7 minutes AMRAP: 5 Push Press 40/25kg 10 OH Squats 40/25kg 15 Sit Ups
Clean & Jerks and KB Swings Tuesday April 17, 2012 6 4 Rounds for time: 15 Clean & Jerks (L) 24/16kg 15 Clean & Jerks (R) 15 KB Swings
3RM Front Squats Tuesday April 17, 2012 6
Hero WOD: Randy Tuesday April 17, 2012 1 75 x 30kg Snatches for time
Run, Power Cleans, Hog Push Ups, Squats, Sit Ups, KB Swings and Wall Balls Monday April 16, 2012 29 FT: 400m run 20 power cleans (40/25) 40 hog push-ups 60 squats 400m run 60 sit-ups 40 kb swings 20 wall balls 400m run
Wall Balls, SDHP, Hog Push Ups and Supermans Saturday April 14, 2012 11 FT: 21-15-9 wall balls SDHP hog push-ups supermans
2minutes Sit Ups Saturday April 14, 2012 10
KB Swings, Sit Ups and Pull Ups Friday April 13, 2012 13 5 rounds for time of: 20 KB Swings 24/16kg 15 Sit-ups 10 Pull-ups / Band PU's - JPU's / Body Pulls
Snatch and Hog Push Ups Friday April 13, 2012 13 6 sets of: 3 x 1arm Snatch L + R Max. reps HOG Push-ups (full)
5RM Power Snatch Wednesday April 11, 2012 20
Run, Front Squats, Burpees on Fire and Push Press Wednesday April 11, 2012 20 15min AMRAP: 800m run 10 front squats (40/25kg) 10 burpees on fire 10 push press (40/25kg)
Wall Balls, Slam Balls and Power Cleans Tuesday April 10, 2012 3 FT: 40-30-20 Wall Balls Slam Balls Power Cleans (40/30kg)
2min ME Clean & Jerk Wednesday April 4, 2012 17
Helen Wednesday April 4, 2012 17 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Jakes Chipper Monday April 2, 2012 29 For time: 85 Squats then 3 rounds for time of: 200m run, 27 KB Swings, 27 Box Jumps Finish with 85 Sit-ups
Hero WOD: Rahoi Saturday March 31, 2012 11
Hero WOD: Whitman Thursday March 29, 2012 5
Run, Push Ups and Sit Ups Thursday March 29, 2012 12 2 min AMRAP: 10m Run 2 Push Ups 2 Sit Ups
Kel's WOD: Tyre Flips and Sit-ups Thursday March 29, 2012 12 7 min AMRAP: 6x Tyre Flips/ Sit-ups (score is sit-ups)
Ben's WOD: Body Pulls, KB Push Ups and Squats Thursday March 29, 2012 12 7min AMRAP: 5x Body Pulls 5x KB Push Ups 5x Squats
Fight Gone Bad Wednesday March 28, 2012 25 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Squat Cleans 3-3-3-3-3 Tuesday March 27, 2012 4
KB Push Press, Overhead Sit Ups and Burpees Tuesday March 27, 2012 4 FT: 12x KB Push Press (20/12kg) 12x Overhead Sit Ups (20/10kg) 12x Burpees
Deadlifts and KB Swings Monday March 26, 2012 32 3,6,9,12,15,18,21 for time: (10min cut off) deadlifts 60kg/100kg kb swings 16kg/24kg To be done in pairs
1600m Run Monday March 26, 2012 28 Finisher: Everybody together 1600m Run (4 laps around goal post)
Fran Saturday March 24, 2012 16 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
CrossFit Games Open WOD 12.5 Saturday March 24, 2012 12
Lunges, Sit Ups and Dips Friday March 23, 2012 14 20min AMRAP of: 20 lunges 15 sit ups 10 dips
Double Under Ladder Wednesday March 21, 2012 33 5 minute cut-off Double Under Ladder
Sit Ups Wednesday March 21, 2012 33 2 min AMRAP: Sit Ups
KB Snatch L, KB Snatch R and Hog Push Ups Wednesday March 21, 2012 34 10,9,8,7,6,5,4,3,2,1 For Time: KB Snatch L KB Snatch R Hog Push Ups
Rows,Double Unders and Push Press Tuesday March 20, 2012 5 4 Rounds For Time: 500m row 50 double unders 20 push press (40/30kg)
Sit Ups, SDHP and Hog Push Ups Monday March 19, 2012 21 10 minutes AMRAP of: 15 Sit-ups 10 SDHP (24/16kg) 5 HOG Push Ups
Reps etc, KB Swings and Burpees Monday March 19, 2012 21 10 minutes AMRAP: 3,6,9,12,15,18,21 reps etc KB swings Burpees
Open WOD 12.1 Monday March 19, 2012 16
Open WOD 12.3 Monday March 19, 2012 15
KB Swings, Run and Overhead Lunges Saturday March 17, 2012 8 20 minute AMRAP of: 2,4,6,8,10,12 etc KB Swings (24/16kg) 70m run 2,4,6,8,10,12 etc Overhead lunges (20/10kg)
Workout 12.4 Saturday March 17, 2012 14 Complete as many rounds and reps as possible in 12 minutes of: 150 wall balls 90 double unders 30 muscle ups
Karen Friday March 16, 2012 11 150 Wall Ball Shots (20/14)
Tabata Wednesday March 14, 2012 30 20 seconds on 10 seconds off x 8 rounds: Burpees Sit Ups HOG Push Ups Squats Score is lowest reps achieved in the 8 rounds per movement.
3RM Push Press Wednesday March 14, 2012 32
3RM Thrusters Tuesday March 13, 2012 14
Run, Front Squats and Supine Body Pulls Tuesday March 13, 2012 14 3RFT: 400m run 20 front squats (35/25) 15 supine body pulls (scale to Rwgs/boxes)
3RM Thrusters Tuesday March 13, 2012 17
80 x 16kg KB Swings Tuesday March 13, 2012 17
Burpees and Shuttle Run Tuesday March 13, 2012 17 5min AMRAP: 3 x burpees 10m,20m,30m,40m,50m,60m,70m,80m,90m,100m shuttle run
Broad Jumps, KB Swings and Sit Ups Saturday March 10, 2012 7 20 minute AMRAP: 20m Broad Jumps 12 KB Swings 10 Sit-ups
KB Swings and Sit Ups Friday March 9, 2012 7 EMOM 15minutes 12x KB Swings 24/16 Max Sit Ups
3 RM Shoulder Press Wednesday March 7, 2012 30
Burpees, Jumping Alternating Lunges and Squat Jumps Wednesday March 7, 2012 28 8 rounds for time with a 20 minute Cut-off of: 5 Burpees 10 Jumping alternating lunges 15 Squat Jumps
Inverted Push Ups, V Ups, Run, Push Press and Sit Ups Saturday March 3, 2012 13 For Time: 25x Inverted Push Ups 50x V Ups 800m Run 75x Push Press 30/20 150x Sit Ups
Open WOD 12.2 Friday March 2, 2012 29
1 RM Deadlift Wednesday February 29, 2012 33
OHS, Sit Ups and Run Tuesday February 28, 2012 9 5 rounds for time: 15 OHS 50/30kg 30 sit-ups 100m run
1min KB Tuesday February 28, 2012 11 1 minute KB AMRAP
Fight Gone Bad Wednesday February 22, 2012 3 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Run, KB Swings and Plyo Push Ups Tuesday February 21, 2012 24 8min AMRAP: 40m run 8 x kb swings (24/16) 5 plyo push ups
Daniel Tuesday February 21, 2012 11 FT: 50 pull-ups 400m run 21 Thrusters (40/25kg) 800m run 21 thrusters 400m run 50 Pull-ups
Med Ball Slams, KB Swings and Double Unders Monday February 20, 2012 27 7 rounds for time (14 minute cut-off for 6pm crew): 10 med ball slams 15 kb swings (24/16kg) 20 double unders
51 x Burpee Cleans Monday February 20, 2012 26 51 x burpee cleans for time (40/25kg)
Death by CrossFit Saturday February 18, 2012 22 On the minute each minute perform 1 more rep than the previous minute of the following: minute 1 to 10 - Snatch 40/25kg Minute 11 to 20 - Lunges Minute 21 to 30 - Deadlifts 40/25kg Minute 31to fail - Air Squats
Kettlebell Kel Friday February 17, 2012 15 5 rounds for time of: 400m run 30 box jumps (24"/20") 30 kb swings (24/16kg)
Overhead Squats, Push Press and Sit Ups Wednesday February 15, 2012 38 21-15-9 for time: Overhead Squats 40/25kg Push Press 40/25kg Sit-ups
1200m Run Wednesday February 15, 2012 33
Team WOD: Med Ball Cleans, Med Ball Sit Ups and Ball Slams Tuesday February 14, 2012 11 20 minute AMRAP: In teams of 3 & 1 person per station, rotate around stations on the minute. Stations are: 1 min med ball cleans 1 min med ball sit ups 1 min ball slams 1 min rest
The Crossfit Tour WOD Monday February 13, 2012 37 For time: (14min cut-off) 30 x Hang Power Cleans (60/40kg) 40 x Box Jump Burpees (24") 50 x KB Swings (24/16kg) 100 x Double Unders 25m x O.H. Lunges (20/10kg)
Tyre Flip Jump Throughs and Sit Ups Saturday February 11, 2012 24 'In Pairs' 10 minute AMRAP: 6 tyre flip jump thru's Sit-ups Your score is the total sit-ups completed in the 10 minutes whilst your opponent is doing their tyre flips
Goblet Squats Saturday February 11, 2012 22 Every Minute on the minute complete: 15 goblet squats (24/16kg) then... carry the load for distance till the start of the next minute. You score is the total distance carried over the 10 minutes.
Run, Squats, Sit Ups, Push Ups and Burpees Friday February 10, 2012 13 FT: 200m run, 40 squats 30 sit ups 20 push ups 10 burpees 200m run
KB Swings and Run Friday February 10, 2012 13 10,9,8,7,6,5,4,3,2,1 for time: KB Swings (24/16kg) 160m Run
Barbell Thrusters and Chest to Bar Pull Ups Wednesday February 8, 2012 44 Complete as many reps as possible in 7min : 3 Barbell Thrusters (100lbs / 45kg) 3 Chest to bar Pull-ups 6 Barbell Thrusters (100lbs / 45kg) 6 Chest to bar Pull-ups 9 Barbell Thrusters (100lbs / 45kg) 9 Chest to bar Pull-ups 12 Barbell Thrusters (100lbs / 45kg) 12 Chest to bar Pull-ups 15 Barbell Thrusters (100lbs / 45kg) 15 Chest to bar Pull-ups 18 Barbell Thrusters (100lbs / 45kg) 18 Chest to bar Pull-ups 21 Barbell Thrusters (100lbs / 45kg) 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3RM Thrusters Tuesday February 7, 2012 16
Sit Ups, Jumping Lunges and HOG Push Ups Tuesday February 7, 2012 16 15min AMRAP: 30 sit ups 20 jumping lunges 10 HOG push ups
Box Jump Burpees, Thrusters and Deadlifts Thursday February 2, 2012 5 FT: 17 box jump burpees then: 21-15-9 thrusters 40/25kg deadlifts 60/40kg then: 17 box jump burpees
2011 Open WOD 11.3: Squat Clean & Jerk Wednesday February 1, 2012 38 5 minute AMRAP of: Squat Clean / Jerk (75/50kg)
2x500m Row Tuesday January 31, 2012 9
Run Monday January 30, 2012 32 5 minute running AMRAP
30 Burpees Monday January 30, 2012 32
HOG Push Ups, Squats and Lunges Monday January 30, 2012 33 7 minute AMRAP: 6 HOG Push Ups 9 Squats 12 Lunges
Binda Tabata with Body Pulls Saturday January 28, 2012 23 Body pulls Dips Push-ups Sit-ups Squats Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises. Score is the total reps from all five stations
Helen Friday January 27, 2012 11 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
CF Games Open 11.1: Double Unders and Power Snatches Thursday January 26, 2012 33 10min AMRAP: 30 double unders (D=Doubles/S=SIngles) 10 power snatches (35/25kg)
KB Swings Tuesday January 24, 2012 14 FT: (Top 10 Scoreboard) 30 KBs
KB Swings, Burpees over Hurdles Tuesday January 24, 2012 14 For Time: 15-12-9 reps of: kb swings (24/16kg) burpees over hurdles (no clap required) then a strict 2min rest followed by 12-9-6 reps of the same movements. Post total time including 2min rest
Sit Ups Tuesday January 24, 2012 14 2min sit up AMRAP (TOP 10 scoreboard)
Snatch and Ring Dips Monday January 23, 2012 28 10min AMRAP: 3,6,9,12,15,18 etc of: snatch 35/25kg ring dips (scaled to regular dips)
Deadlifts and Chest-to-Bar Pull Ups Monday January 23, 2012 2 7 rounds for time: deadlifts 100kg 7 chest-to-bar pull ups
Sit Ups, Squats, KB Swings, Lunges, Ground to Overhead, Body Pulls, SDHP and Push Ups Saturday January 21, 2012 24 8RFT @ 8 reps of: sit ups squats kb swings lunges ground to overhead body pulls SDHP push ups
Double Unders Friday January 20, 2012 9 5min AMRAP Double Unders
SDHP, Squat Jumps and Run Friday January 20, 2012 9 7min AMRAP 10 SDHP 10 Squat Jumps 20m Run
Body Pulls, HOG Push Ups and Squats Wednesday January 18, 2012 36 20min AMRAP: 5 body pulls 10 HOG push ups 15 squats
Deadlift 3-3-3-3-3 Tuesday January 17, 2012 10
Deadlifts and Burpees Tuesday January 17, 2012 11 FT: 10-1 deadlifts 80/40kg 1-10 burpees
Power Cleans, Sit Ups, Shuttle Run, Squat Jumps, Dips, SDHP and HOG Push Ups Monday January 16, 2012 35 2min, 4min & 6min AMRAP: 20 power cleans (30/18kg) 20 sit ups 20m shuttle run 20 dips 20m shuttle run 20 SDHP (30/18kg) 20 HOG push ups 20m shuttle run Results are each the 2min, 4min, 6 min & overall place
Tabata This Sunday January 15, 2012 2
Tabata Bottom Squats Saturday January 14, 2012 17
Sprints for a Place 30m, 60m, 100m Saturday January 14, 2012 15
Tabata Sit Ups Saturday January 14, 2012 17
500m Row Saturday January 14, 2012 6
Back Squats 3-3-3-3-3 Saturday January 14, 2012 2
Body Pulls, Dips, Sit Ups, Push Ups and Burpees Friday January 13, 2012 5 3 rounds each for a time: (3m rest bet rounds) 20m run / 20 x body pulls 20m run / 20 x dips 20m run / 20 x sit ups 20m run / 20 x push ups 20m run / 20 x push ups 20m run / 20 x burpees / 20m run
Box Jumps and KB Swings Wednesday January 11, 2012 23 21-15-9 for time of: box jumps kb swings (24/16kg)
Overhead Squats and Burpees Wednesday January 11, 2012 23 21-15-9 for time of: overhead squats (40/18kg) burpees
Death by KB SDHP/Swings Tuesday January 10, 2012 8
Jump thru Tyre Flips, KB Squat Clean Thrusters, Sit Ups, Push Ups and Squats Monday January 9, 2012 28 1 minute on /15 secs off - 3 rounds jump thru typre flips kb squat clean thrusters sit ups push ups squats
Double Unders Saturday January 7, 2012 11 5min Double Unders AMRAP
Fran Saturday January 7, 2012 12 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Run, HOG Push Ups, KB Cleans, Sit Ups, KB Carry and Squats Friday January 6, 2012 9 For time: 200m run 10 HOG push ups 20 KB cleans (24/16kg) 30 sit ups 40m KB carry 50 squats 200m run 50 squats 40m KB carry 30 sit ups 20 KB cleans (24/16kg) 10 HOG push ups 200m run
Cindy Thursday January 5, 2012 4 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
OHS 3-3-3-3-3 Wednesday January 4, 2012 2
Box Jumps, KB Swings and Run Wednesday January 4, 2012 22 5 rounds for time: 30 box jumps 30 kb swings 200m run
Push Press, Body Pulls and Lunges Tuesday January 3, 2012 7 20min AMRAP: 12 push press (20/13kg) 12 body pulls 12 lunges
Snatch, Ring Push-ups, Box Jumps Friday December 23, 2011 10 5 Rounds FT: 9 Snatch 30/18kg 12 Ring Push-ups 15 box jumps (24"/20")
Turkish Get-ups and Run Wednesday December 21, 2011 25 For time: 6 turkish get-ups run 20m/40/60/80/100m
2min Abmat Challenge Wednesday December 21, 2011 25
Med Ball Cleans, Push Presses and Squats Tuesday December 20, 2011 15 5 rounds for time: 25 x Med Ball Cleans 25 x Push Presses 30/13kg 25 x Squats
150m Run, OH Lunges and HOG Push ups Monday December 19, 2011 32 2x10 min AMRAP 150m Run 10 x OH Lunges (20/10kg) 10 x HOG Push ups
Sit ups and KB Swings Monday December 19, 2011 32 1 x 10 min AMRAP 15 Sit ups 15 KB Swings (24/16kg)
Body Pulls, Squats, Push-ups and Run Friday December 16, 2011 13 FT: body pulls squats push-ups 400m run
Burpees Friday December 16, 2011 13 5 minute Burpee AMRAP
Burpees and Sprint Wednesday December 14, 2011 33 2x8 minute AMRAP for distance: 2 x burpees on fire 20m sprint
Thrusters and Sit-ups Wednesday December 14, 2011 33 2x8 minute AMRAP for rounds/reps: 5 thrusters (40/20kg) 15 sit-ups
Tyre Flips and Sit-ups Tuesday December 13, 2011 9 2x8 min AMRAPs AMRAP 1 (in pairs) 6 x tyre flips sit-ups
Box Jumps and Box Dips Tuesday December 13, 2011 9 2x8 min AMRAP 15 x box jumps 10 x box dips
Games WOD #3: Deadlift and Shoulder to Overhead Monday December 12, 2011 39 deadlifts as much load as possible in 5 minutes rest 3minutes shoulder to overhead as much load as possible in 1 minute
Sit-ups, Deadlifts, Supermans, Push Press and Parallette Jumps Saturday December 10, 2011 11 1 min on/30 secs off for 3 rounds of the 5 movements (rest 3 mins between rounds): sit-ups deadlifts (40/30kg) supermans push press (25kg/13kg) parallette jumps
Run, Sit-ups, Pull-ups and Burpees Friday December 9, 2011 17 5 rounds for time of: 200m run 25 sit-ups 15 pull-ups 5 burpees
Mini Murph Wednesday December 7, 2011 24 For time: 800m run 50 pull-ups 100 HOG push-ups 150 squats 800m run
Med Ball Carry, Med Ball Sit-ups and Bumper Plate G 2 OH Tuesday December 6, 2011 17 3 rounds for time: 400m med ball carry 20 x med ball sit-ups 20 x bumper plate G 2 OH (20/15kg)
SDHP, KB Swings and HOG Push-ups Monday December 5, 2011 40 21-15-9 of: sdhp 24/16kg kb swings 24/16kg hog push-ups (with kb touch)
Run Monday December 5, 2011 31 5 minute run AMRAP
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Saturday December 3, 2011 19 FT: run 800m 50 x front squats (95/65#) 40 x sit ups 40 x kb swings (1.5/1.0 pood) 30 x push ups 30 x turkish get up (20/10#) 20 x wall balls (20#/14#) run 800m
Squats Friday December 2, 2011 21 For time: 100 Squats Rest 3 minutes
KB Swings Friday December 2, 2011 21 For time: 100 KB swings Rest 3 minutes
HOG Push-ups Friday December 2, 2011 21 For time: 100 HOG Push-ups
KB Swings, Sit-ups and Box Jumps Wednesday November 30, 2011 36 10 min AMRAP: 15 KB swings 15 sit-ups 15 box jumps
Hanging Squat Cleans and Carry Wednesday November 30, 2011 35 For time: 10 to 1 - hanging squat cleans 40/25kg 50m carry
Sit-ups, OHS and Body Pulls Tuesday November 29, 2011 14 For time: 21-15-9 sit-ups OHS body pulls
Run Tuesday November 29, 2011 14 5 min run AMRAP
Double Unders, Air Squats and Burpees Monday November 28, 2011 42 15min AMRAP: 30 double unders / 120 single unders 20 air squats 10 burpees on to 10kg plate
1RM Pull-ups Monday November 28, 2011 38 1min max effort pull-ups (4 x jumping pull-ups p/rep)
Nancy Saturday November 26, 2011 17 5 Rounds 400m run 15 Overhead Squats (95/65)
Push Press, KB Swings and Box Jumps Friday November 25, 2011 17 15min AMRAP: 10 x push press 40/25kg 10 x KB swings 24/16kg 10 x box jumps
Pull-ups and GHD Sit-ups Thursday November 24, 2011 2 FT: 10 to 1 - pull-ups 1 to 10 - GHD sit-ups
Binda Tabata Wednesday November 23, 2011 32 pull-ups dips push-ups sit-ups squats Tabata intervals (20 secs work /10 secs rest x 8 rounds) for each movement with 1 minute break between movements Score is the total reps from all 5 movements
Runn-a-Bell Tuesday November 22, 2011 16 6 rounds for time: 200m run 5 x power snatch 40/25kg
Dips, Box Jumps and Sit-ups Monday November 21, 2011 19 10min AMRAP: 15 dips 15 box jumps 15 sit-ups
Ring Dips, Box Jumps and Sit-ups Monday November 21, 2011 4 10min AMRAP: 5 ring dips 15 box jumps 15 sit-ups
Front Squats 3,3,3,3,3 Monday November 21, 2011 9
Ground to Overhead Saturday November 19, 2011 13 For time: 30 x ground to overhead 60kg/30kg Penalty: Every 2 minutes you must perform 5 burpees
Tyre Flips, Squats, SDHP, Sit-ups and Push-ups Friday November 18, 2011 18 3 rounds x 5 movements /1minute on + 30 secs off each movement
OH Lunges, KB and Thrusters Wednesday November 16, 2011 38 12min AMRAP: 21 OH lunges 10/5 15 KB 24/16/12 9 thrusters 30/18
Crazy 8's Tuesday November 15, 2011 14 8RFT of 8 reps of: med ball cleans step-ups G2OH dips sit-ups push-ups burpees hanging cleans
Little Eva Monday November 14, 2011 26 3 RFT: 800m run 30 KB swings 30 pull-ups (scaled body pulls) Rx = with pull-ups (including bands) Will S completed 'Eva' with 5 rounds
Fran Sunday November 13, 2011 3 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Run, KBs, Lunges and Sit-ups Saturday November 12, 2011 19 Start with 37 burpees 3 Rounds of: 200m run / 20 KBs 200m run / 20 lunges 200m run / 20 sit-ups Finish with 37 burpees
Hang Cleans and Box Jumps Friday November 11, 2011 14 11min AMRAP: 11 X hang cleans 11 x box jumps
Sit-ups, Squats and Run Friday November 11, 2011 14 11min AMRAP: 11 x sit-ups 11 x squats 110m run
Bar Jump Burpees, Deads and Toes 2 Bar Thursday November 10, 2011 3 5RFT: 8 bar jump burpees 8 deads 100kg 8 toes 2 bar
HOG Push-ups, Front Squats and Run Wednesday November 9, 2011 29 8 minute AMRAP: 10 x HOG push-ups 20 front squats (30/13kg) 40m run
Death by Pull-ups and Body Pulls Wednesday November 9, 2011 29 on the 1st min perform 2 x pull-ups (body pulls) 2nd min do 4 x pull-ups (body pulls) 3rd min=6 4th min=8 etc Continue the sequence until you cannot complete the required reps in that minute. This will be your score.
Boat Race Wednesday November 9, 2011 2 3RFT: 500m row 400m run (3 min rest between each round)
KB Swings Tuesday November 8, 2011 28 30 KB swings for time
Double Unders and Sit-ups Tuesday November 8, 2011 28 For time: 30,25,20,15,10,5 double unders 5,10,15,20,25,30 sit-ups
800m Run Tuesday November 8, 2011 25 For time: 800m run
Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges and Knees to Elbows Monday November 7, 2011 27 For time: 50 reps of the following movements in order: box jumps jumping pull-ups KB swings walking lunges knees to elbows
Push Press, Super Mans, Med Ball Cleans, Burpees and Bar Jumps Monday November 7, 2011 27 For time: 50 reps of each of the following movements: push press (30/13kg) super mans med ball cleans burpees bar jumps
Squats, Sit-ups, Push Press, Box Jumps and Tyre Flips Saturday November 5, 2011 14 For Reps: 3 rounds of 5x1 minute station with 30 sec rest between stations. Movements= squats, sit-ups, push press, box jumps and tyre flips Post loads used, scaling, total reps + comments to the bubble.
Pull-ups AMRAP Thursday November 3, 2011 4 unbroken
Deadlifts and KB Thrusters Thursday November 3, 2011 4 6min AMRAP: 5 x deadlifts 80/50kg KB thrusters 24/16
100 Sit-ups Thursday November 3, 2011 4 100 sit-ups for time
Baseline Wednesday November 2, 2011 39 200m run (4x50m) 40 squats 30 sit-ups 20 push-ups 10 burpees 200m run
Ovhead Squats, Push Press and Sumo Deadlift High Pull Wednesday November 2, 2011 28 21-15-9 reps For Time: (30kg/13kg) overhead squats push press sumo deadlift high pull Post load used, scaling, time to complete + comments to the bubble.
Horse & Jockey Tuesday November 1, 2011 19 3 Rounds for Time: (3 year old race) Rules- During the 3 rounds, you must carry your 'jockey' (20kg/10kg) during the squats, lunges & carries. Everytime you drop your jockey, you must complete 1 burpee on fire as a penalty! 32 x squats / 20m carry (32 reps for the 3200m Melb Cup length/20m for the original 2 mile race length) 32 x lunges / 20m carry then once you've finished your 3 rounds, drop your jockey & do a 450m sprint down home straight!
Shah Wali Kot 10 Monday October 31, 2011 22 20 minute AMRAP: 10 x KB swings 24/16kg 10 x up'n'downs (scaled burpee-legs to touch the ground & stand up only, see today's vid for standards) 10 x sit-ups
2m AMRAP Sit-ups Saturday October 29, 2011 10
Team WOD: Waves Saturday October 29, 2011 10 2 rounds for time: *each team member must complete the individual reps before the team can move on *only 1 team member can be "repping" at a time 30 x squats 30 x KB swings 30 sit-ups 30 x box jumps 30 x dips post time taken for team to complete + comments to the bubble
Squat Clean Thrusters and Run Friday October 28, 2011 7 10,9,8,7,6,5,4,3,2,1 squat clean thrusters 50kg 100m run
KB Swings and 100m KB Carry Friday October 28, 2011 8 10,9,8,7,6,5,4,3,2,1 KB Swings 100m KB carry
Squats, Sit-ups, Body-pulls, Push-ups, Burpees and Run Wednesday October 26, 2011 27 For time: 50 squats 40 sit-ups 30 body-pulls 20 push-ups 10 burpees 600m run 10 burpees 20 push-ups 30 body-pulls 40 sit-ups 50 squats 600m run ***all clients completed the WOD Rx'd
KB Swings and Pull-ups Tuesday October 25, 2011 12 21-15-9 reps for time: KB Swings 24/16kg Pull-ups (scale to jumping pull-ups)
HSPUs and Deadlifts Tuesday October 25, 2011 12 10 rounds for time: 3x HSPUs (scaling where necessary) 6x deadlifts 80kg/40kg
KB Swings, Box Jumps and Double Unders Tuesday October 25, 2011 2 3 rounds for time: 10 KB swings 20 box jumps 30 double unders
Squat Clean Thrusters and Run Monday October 24, 2011 1 10,9,8,7,6,5,4,3,2,1 squat clean thrusters 50kg 100m run
Tyre Flips/Jumps Thru and Sit-ups Monday October 24, 2011 30 10 minute AMRAP (in pairs) 5x tyre flip / jump thru's AMRAP sit-ups One flips the tyre & jumps thru while the other smashes out the sit-ups for a total score, rotating roles thru the 10 mins. Post total sit-ups.
Sumo Deadlift High Pulls, Front Squats and Backward Lunges Monday October 24, 2011 30 7min AMRAP 30kg/16kg 8x sumo deadlifts high pulls 8x front squats 8x backward lunges post loads, scaling, rounds & reps + comments to the bubble
Deadlifts, Pull-ups and Squat Snatch Sunday October 23, 2011 1 6 rounds for time: 5x deadlifts 100kg 5x pull-ups 5x squat snatch 50kg
Tabata Squats and Run Saturday October 22, 2011 11 1st do "Tabata Squats" (20secs on/10secs off for 8 rounds) then after 1min rest, do: 4 x 350m run (with precisely a 3 minute rest between each run) then after a 2 minute rest: do "Tabata Squats" again Post your lowest amount of reps for both rounds of Tabata as well as your time for the 4 run + comments to the bubble.
Fight Gone Bad Friday October 21, 2011 4 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Run, Box Jumps, Sit Ups, KB Swings Wednesday October 19, 2011 23 3 rounds for time. 1 round is: 100m run / 50 box jumps 100m run / 50 sit-ups 100m run / 50 KB Swings (24/16kg)
Chelsea Monday October 17, 2011 14 Every minute on the minute for 30 minutes: 5 pullups 10 push ups 15 squats Score is # of rounds completed
Squats, Sit-ups and Run Saturday October 15, 2011 15 For time: 50 squats / 50 sit-ups / 200m run 40 squats / 40 sit-ups / 200m run 30 squats / 30 sit-ups / 200m run 20 squats / 20 sit-ups / 200m run 10 squats / 10 sit-ups / 200m run
Deadlifts, HPC, Front Squats, Push Presses Friday October 14, 2011 5 7 rounds for time: (All movements done with the same load 40kg men/30kg women) 7 x Deadlifts 7 x Hang power cleans 7 x Front squats 7 x Push press
Run, Box Jumps and KB Swings Monday October 10, 2011 32 10min AMRAP: run 80m 5 box jumps run 80m 10 KB swings
Push-ups, Body Pulls and Sit-ups Monday October 10, 2011 31 10min AMRAP: 5 push-ups 1- body pulls 15 sit-ups
Wall Jumps, Backward Burpees and Power Push-ups Saturday October 8, 2011 14 For time: 21-15-9 then 1 lap then 9-15-21 reps perform the reps for the following movements: wall jumps/backward burpees/power push-ups
Run, Double Unders, Standing Lunges, KB Swings, Sit-ups and Squats Wednesday October 5, 2011 30 For time: 400m run / 50 double unders (scaled to Penguins) 400m run / 50 standing lunges 400m run / 50 KB swings 400m run / 50 sit-ups 400m run / 50 squats
Light Grace Tuesday October 4, 2011 5 40kg/25kg
KB Swings, Squats and HOG Push-ups Monday October 3, 2011 30 2 x 10 minute AMRAPs: 15 KB Swings 15 Squats 15 HOG Push-ups
Body-pulls, Walking Lunges, Sit-ups and Run Monday October 3, 2011 30 2 x 10 minute AMRAPs: 15 body-pulls 20m walking lunges 15 sit-ups 20m run
Dips, Sit-ups, Med Ball Slams 5kg, Push-ups, Med Ball Cleans 5kg Saturday October 1, 2011 15 5 x movements/1 min per movement 3 rounds/2 min rest between each round