Wednesday, 29 February 2012

WOD 1-3-2012



A) Hang Clean - 2,2,2,2


B) For time :
25 burpee box jumps
50 kb swings 24/16kg
Run 400m
75 push press 35/20kg
150 double unders

Tuesday, 28 February 2012

WOD - 29/02/2012

Gymnastic movement Warm up

3 Rounds of
10 Candle stick to levers (See video)
20 Superman rocks (See video)
30 Sec L seat Hold (See video)

WOD

15 Min Amrap of

100m Run
10 Ring Dip
10 Ring row

Candlestick to Levers


Superman Rocks


L Seat


A massive thanks to Carl Paoli of GymWod for his fantastic descriptive videos!

Monday, 27 February 2012

WOD - 28/02/2012

Strength - Shoulder Press

3-3-3-3-3

Conditioning -

5 Rounds of

40 Double unders
20 Pull ups
10 Power Snatch 30/20Kg

Sunday, 26 February 2012

WOD - 27/02/2012

A) Turkish Get up

1-1-1-1-1

B) Death By Back Squat

At Body weight
on the 1st minute do 1
on the 2nd minute do 2
and so on
continue until you fail to make it in the minute

C) Band Sprints

8 x 30m resisted band Sprints

Thursday, 23 February 2012

WOD - 24/02/2012

Strength - Clean and Jerk

3-3-3-3-3

Conditioning

10 Min AMRAP of

First 5 Double unders
Then 10 Double unders
Then 15 and so on

If you break a round you must start it again!

Finisher

Tabata Sledge hammer strikes

Wednesday, 22 February 2012

WOD - 23/02/2012

Strength - Pistol Squats

5-5-5-5-5 (L&R)

B) Conditioning

12 Min AMRAP of

20 Box Jumps
200m Run
10 Kettle bell cleans (Each Side)

Tuesday, 21 February 2012

WOD - 22/02/2012

Strength - Snatch

2-2-2-2-2

Conditioning

8 Rounds for time
10 Burpees
15 Alternating Jumping Lunges
20 Double unders
25 Meter Sprint
Rest 90 Sec

Finisher

3 x Bodyweight Sled push 30m

Monday, 20 February 2012

WOD - 21/02/2012

Strength - Deadlift

3-3-3-3-3

Conditioning

21-15-9

Power Cleans 50/30Kg
Thrusters 50/30Kg

Finisher

Max Effort 1000m Row

Sunday, 19 February 2012

WOD - 20/02/2012

A) Muscle ups

5 x Max Reps

B) Conditioning

5 Rounds of

400m Run
3o Air Squats
30 Double unders

Thursday, 16 February 2012

WOD - 17/02/2012

Strength - Back Squat
3-3-3-3-3

WOD -
Every 30 seconds for 10 mins do

1 Power clean
1 Hang Power Clean
1 Push Jerk

To Complete this workout at RX you must complete all 20 reps with 80Kg. If you can't scale the weight accordingly. Your final score will be the weight left on the bar when you finish. If you take weight off you can't put it back on!!!!

Wednesday, 15 February 2012

WOD - 16/02/2012

Strength - Shoulder press

3-3-3-3-3

Conditioning -

5 Rounds
400m Run
20 Box Jumps
15 Pull ups
10 Toe to Bar

Finisher -

3 x Max effort Hollow Rocks
1 x Max effort Plank

Tuesday, 14 February 2012

WOD - 15/02/2012

'Chipper time'

50 Double unders
40 Wall ball 9/4kg
30 Kettlebell swing 32/24kg
20 Pull ups
10 Dead lift 120/70kg
20 Pull ups
30 Kettlebell swing 32/24kg
40 Wall ball
50 Double unders.

Monday, 13 February 2012

WOD - 14/2/2012



Spread the love people!!

Tekkers - Hand stand holds/walks

Conditioning -

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

12 x 24/20 inch Box Jumps
6 x 40/30Kg Thruster
6 x Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Sunday, 12 February 2012

WOD - 13/02/2012

A) Strength - Deadlift

5-5-5-3-3-1-1-1

B) Conditioning -

Run 1200m
5 Turkish get ups Right arm (24/16Kg)
30 KB swings (24/16Kg)
5 Turkish get ups Left arm (24/16Kg)
30 KB swings (24/16Kg)
Run 1200m

Thursday, 9 February 2012

WOD 10-2-2012

A) Strict Press
2-2-2-2-2

B) 10 -> 1 descending rounds of:
Hand release push ups
Ring rows

C) 5 rounds
20 double unders
10 hollow rocks

Wednesday, 8 February 2012

WOD 9-2-2012

A) Skills practice - spend 15 mins working a weakness.

B) 20 min AMRAP on a running clock made up of 4 x 5 min AMRAPS.
5 min AMRAP
3 burpees
6 KB swings 32/24kg
9 ball slams 9/4kg

5 min AMRAP
Deadlift 120/80kg

5 min AMRAP
"CINDY"
5 pull ups
10 press ups
15 air squats

5 min AMRAP
50m shuttle run

Tuesday, 7 February 2012

WOD 8-2-2012


A) Hang Snatch
1-1-1-1-1

B) 4 rounds
Max rep front squat 75/50% of bodyweight
7 burpee box jump 24/20"
Score is amount of front squats completed per round.

Monday, 6 February 2012

WOD 7-2-2012

A) Muscle up practice/progressions

B) 4 rounds for time :
30 double unders
20 overhead squat 30/20kg
15 wall balls 9/4kg
10 burpees


Sunday, 5 February 2012

WOD 6-2-2012

A) Bench Press
5-5-5-5-5

B) GRACE
For time:
30 clean and jerk 60/40kg

C) 3 x 200 m sprints
walk back recovery

Thursday, 2 February 2012

WOD 3-2-2012



A) Push/Split Jerk
3-3-2-2-1-1

B) 5 rounds
10 thrusters 40/20 kg
10 plyo push ups

C) 3 rounds
30 secs resisted bear crawl
30 secs rest

Wednesday, 1 February 2012

WOD 2-2-2012

A) Spend 10 mins working a weakness.
Check out the "I SUCK AT" board and get those weaknesses dialled in!!!!


B) HERO WOD - MICHAEL
3 rounds for time:
Run 800m
50 back extensions
50 sit ups

In honour of Navy Lieutenant Michael McGreevy 30, of Portville, NY, who was killed in Afghanistan June 28th 2005.
He is survived by his wife Laura and daughter Molly.