Wednesday, 30 November 2011

WOD - 1/12/2011

Strength - Shoulder press

5-5-5-5-5

Conditioning -

15min Amrap of

100m Run
10 Power snatch 30/15Kg
10 Box jumps 24"/2o"

Tuesday, 29 November 2011

WOD - 30/11/2011

Tekkers - Sots Press

Strength - Back Squat
5-5-5-5-5

Conditioning -

Cindy

20min AMRAP of

5 Pull ups
10 Push ups (Competition as usual)
15 Air squats (Not Chicken squats you know who you are??!!)

Monday, 28 November 2011

WOD 29-11-2011

Tekkers - Turkish get up

Conditioning
For time :
Run 1200 metres
3 rounds
10 hang cleans 50/30kg
10 burpees
Run 1200 metres

Finisher
5 min max rep KB swings 24/16 kg

Sunday, 27 November 2011

28-11-2011

Deadlift
5-5-5-5-5

Conditioning
12 min AMRAP
5 deadlift 80/60 kg
7 hand release press ups
9 box jumps

Thursday, 24 November 2011

WOD - 25/11/2011

A) Warm up

100m burpee broad Jumps

B) Conditioning

5 Rounds of

500M Run
50 Air Squats


Wednesday, 23 November 2011

WOD - 24/11/2011

Strength - Overhead Squat

1-1-1-1-1

Conditioning -

15min AMRAP of

100m Run
10 power snatch 30Kg/15Kg
10 Toe to Bar
10 Box Jumps
10 Burpees

Finisher -

3 Attempts at max effort

Double unders.

Tuesday, 22 November 2011

WOD 23-11-2011

Warm up
200 double unders for time

Spend 15 mins working on a weakness.
Use this time wisely guys!!!

CHIPPER TIME
For time:
Run 400m
25 deadlifts 80/60 kg
50 sit ups
25 hang power cleans 50/30 kg
50 box jumps
25 push press 50/30 kg
50 kb swings 24/16 kg
25 burpees
50 pull ups
Run 400 m

Monday, 21 November 2011

WOD - 22/11/2011

Strength - Back Squat

10-5-5-3-3-3

Conditioning -

Benchmark WOD

'COE'

10 Rounds for time of

10 Thrusters 40Kg
10 Ring push ups.

Sunday, 20 November 2011

WOD 21-11-2011

A)Shoulder Press - 10,5,5,3,3,3

B)Death by 10 metre sprint
1 x 10 metre sprint on the 1st minute
2 on the 2nd minute
And so on

C) 3 sets max reps pull ups

Thursday, 17 November 2011

WOD - 18/11/11

Strength - Snatch balance

1-1-1-1-1


The Ensign

Complete as many rounds as possible in 3 minutes: 
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

Wednesday, 16 November 2011

WOD 17-11-2011

"NAPIER"
10 rounds for time:
10 power clean 42.5kg
5 wall walks
20 double unders

Robert Napier was killed in an ambush in Iraq while on contract with the DOD. He was a Royal Marine and a first class operator.
R.I.P. ROYAL

Tuesday, 15 November 2011

WOD 16-11-2011

Warm up
3rounds
10 wall ball
30 double unders

Hang power clean
3-3-3-3-3

10 min AMRAP
5 back squat 100/60kg
7 push press 50/30 kg
9 KB swing 24/16kg

Monday, 14 November 2011

WOD 15-11-2011

Run400m
15 burpees
25 kb swings 32/24kg
15 burpees
Run 400m

Rest 10mins

FRAN
21-15-9
Thrusters 40/30kg
Pull ups

Sunday, 13 November 2011

WOD - 14/11/2011

Warm up - Burgener + Junkyard dog

Strength - Overhead Squat

2-2-2-2-2

Conditioning -

8 Rounds of

3 Power cleans @ 75% bodyweight
40 metre sprint

30sec rest between rounds

Thursday, 10 November 2011

WOD - 11/10/2011

Warm up -

3 Rounds of

10 Walking lunge
10 Burpee box jumps

Strength - Deadlift

3-3-3-3-3

Conditioning

10min amrap
5 50% bodyweight thruster (girls 30k)
7 comp press up
9 box jump 24/20

Anyone competing Saturday can do something else!

Wednesday, 9 November 2011

WOD - 10/11/2011

A) 3 x 400m run
2 min rest between efforts.
Then

B) 4 rounds
30 double unders
20kb swing 32/24kg
15 wall ball
10 burpees

Tuesday, 8 November 2011

WOD - 09/11/2011

Warm up -

3 Rounds of

10 box jumps
10 pull ups

Strength - Power clean

3-3-3-3-3

Conditioning -

15min AMRAP each round consists of

1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Monday, 7 November 2011

WOD - 08/11/2011

Work on a weakness for 15 mins

Conditioning

20min Rolling AMRAP

5 min AMRAP of
3 Burpees
6 KB swing 32K/24K
9 T2B

5min AMRAP of
Deadlift 120K /60K

5 min AMRAP of
Cindy
(5 Pull ups
10 Push ups
15 Air squats)

5 min AMRAP of
Thrusters 50K/25K

Sunday, 6 November 2011

WOD - 7/11/2011

A) warm up

3 rounds

10 wall ball
10 Burpees

B) Strengths

Push press

5-5-5-5-5

C) Conditioning

5 rounds of

400m Run
10 Back squat @ bodyweight.

Thursday, 3 November 2011

WOD - 04/10/2011

Strength

Back Squat  3-3-3-3-3

Conditioning

5 rounds for time:
10 KB snatch 5 reps per arm
10 ring push ups
10 hollow rocks
10 box jumps

Wednesday, 2 November 2011

Wod -03/11/11

THURSDAY

Partner WOD :

In teams of two

Max reps in 3 mins rope climbs ( no legs)
One works one rests.

Rest 1 min

GRACE for time
30 clean and jerk 60/40kg
15 reps each

Rest 1 min

KAREN
150 wall balls for time
75 reps each

Tuesday, 1 November 2011

WOD - 02/11/2011

Push Jerk 2-2-2-2-2

Volkswagen
21,15,9 reps of:
Bodyweight bench press
Pull ups