Wednesday, 31 October 2012

WOD 1-11-2012

A) Spend 10-15 mins practicing a weakness.

B) For time :
Run 800m
then
10 rounds of:
1 rep of the bear complex 60/40kg
25 double unders
then
Run 800m

C) Mobilise

1 rep of the bear complex - Power clean, front squat,push press, back squat, push press
Without putting the bar down.

Tuesday, 30 October 2012

WOD 31-10-2012



HAPPY HALLOWEEN EVERYONE!!!

A) Front Squat
2-2-2-2-2

B) 10,9,8,7,6,5,4,3,2,1 reps of:
Pull Ups
KB swings 32/24 kg

C) Weighted push up drop sets
10 reps @ 15kg
10 reps @ 10kg
10 reps @ 5kg
Max reps @ no weight.

Rest and repeat for a total of 2 rounds.

Monday, 29 October 2012

WOD 30-10-2012

A) Snatch pulls
2-2-2-2-2

B) 5 rounds for time :
5 power snatch 50/30
15 wall balls
250 m run

C) Tabata
Sit ups
Hollow rocks

Sunday, 28 October 2012

WOD 29-10-2012




A) Power clean
3-3-3-3-3

B)3 x max reps strict pull ups

C) 12 min AMRAP
5 push press 60/40kg (no racks)
7 burpees
20 double unders

D) Mobilise

Thursday, 25 October 2012

WOD 26-10-2012

A) Clean and Jerk
1-1-1-1-1

B) For time :
10,9,8,7,6,5,4,3,2,1 reps of :
Deadliest 80/50 kg
Ring dips

C) Mobilise

Wednesday, 24 October 2012

WOD 25-10-2012

A) Tekkers - Hang Snatch.
Focus on technique, not on moving big weight.

B) For time :
400m run
21 chest 2 bar pull ups
12 thrusters 50/30 kg
400m run
15 chest 2 bar pull ups
9 thrusters
400m run
9 chest 2 bar pull ups
6 thrusters

C) In pairs:
2 lengths each of the corridor band sprints. Every 2 pillars perform 5 plyo push ups.

Tuesday, 23 October 2012

WOD 24-10-2012

A) Weighted pull up
3-3-3-3-3

B) 5 rounds for time :
7 hang squat cleans 60/30kg
9 bar facing burpees
100 m run

C) Mobilise

Monday, 22 October 2012

WOD 23-10-2012

A) Tekkers - Clean

B) For time :
100 double unders
50 push ups
100 air squats
50 K2E
100 sit ups
50 box jumps 24/20
100 m run
50 KB swings 24/16

C) Stretch and mobilise

Sunday, 21 October 2012

WOD 22-10-2012

A) Back squat
5-3-2-2-1

Shoulder press
1-1-1-1-1

B) 12 min AMRAP
3 HSPU
6 burpees
9 KB swing 24/16 kg
12 box jump 24/20"

Thursday, 18 October 2012

WOD 19-10-2012

A) 6 mins to complete the following:

25-25-50-75-100 unbroken double unders.

B) In 8 mins go as far as possible in the following ladder:
1 clean and jerk 60/40kg
1 box jump 24/20"
2 clean and jerk
2 box jump
and so on for 8 mins.

Rest 2 mins

C) In 8 mins go as far as possible in the following ladder:
Run 50 metres
1 toes 2 bar
Run 50 metres
2 toes 2 bar
and so on for 8 mins

C) Mobilise

Wednesday, 17 October 2012

WOD 18-10-2012

A) Front Squat
3-3-2-2-1

B) TABATA
Deadlift 80/50kg
Burpee
Alternating between the two movements.

C) 3 x max effort on the following movements
HSPU
Hollow rocks
Alternate between the two movements

Tuesday, 16 October 2012

WOD 17-10-2012

A) Spend 15 mins attacking a weakness. Use this time wisely!!!

B) On the minute for 20 mins perform the following:
Even mins 10 pull ups (15 for advanced)
Odd mins 200 m run

For every failed round perform 10 double unders

C) Mobilise

Monday, 15 October 2012

WOD 16-10-2012





A) Hang Snatch
2-2-2-2-2

B) "THE SPEAL SPECIAL"
5 rounds for time :
7 burpee box jumps 24/20"
12 Overhead Squat 35/20 kg

C) 3 x max rep ring dips

Sunday, 14 October 2012

WOD 15-10-2012

A) Deadlift
3-3-3-3-3

Push press
5-5-5-5

B) 2 mins max reps in the following exercises :
Power cleans 60/40 kg
Burpees
Toes 2 bar
KB swings
Double Unders

Rest 30 secs between exercises.

C) Mobilise

Thursday, 11 October 2012

WOD 12-10-2012

A) Floor press
5-5-5-5

B) 5 rounds for time :
5 wall walk
7 power clean 50/35 kg
10 front rack lunge (5 each leg) 50/35kg

Wednesday, 10 October 2012

WOD 11-10-2012

A) Spend 10-15 mins practicing a weakness.
Here is a few ideas - Muscle ups, handstand push ups, pistols, double unders, pull ups, ring dips, T2B.

B) On the minute for 12 mins perform :
3 Power Snatch 60/40kg
7 over the box jumps 24/20"

For every missed round perform 5 burpee pull ups.

C) 3 rounds for time
10 v-ups
10 sit ups
10 hollow rocks

Tuesday, 9 October 2012

WOD 10-10-2012

A) 3 x max effort chest to bar pull ups
Rest 2 mins between efforts.

B) For time :
Run 400m
3 rounds of:
10 wall ball 9/6 kg
10 box jumps
Run 400m
3 rounds of:
10 plyo push ups
10 Plate ground to overhead 20/10kg
Run 400m
30 toes 2 bar
Run 400m

C) Mobilise

Monday, 8 October 2012

WOD 9-10-2012

A) 5 rounds
2 hang power cleans
1 hang clean
Rest 1 min between rounds.

B) AIR FORCE WOD
For time:
20 thrusters 40/25 kg
20 sumo deadlift high pull
20 push jerk
20 overhead squats
20 front squats.

At the start of every minute perform 4 burpees.

C) 3 x 10 GHD raises

Sunday, 7 October 2012

WOD 8-10-2012

A) Back Squat
5-5-5-5-5

B) In 12 mins get as far through the following as possible :
KB swings 24/16 kg  20 - 1 descending reps
Burpees 1- 20 ascending reps.

Alternate between the two exercises
Courtesy of Dragon CrossFit.

C) Mobilise

Thursday, 4 October 2012

WOD 5-10-2012

A) Thruster
3-3-3-3-3

B) Clean ladder
1 clean on the 1st minute 70/40 kg
2 on the 2nd minute
3 on the 3rd minute
and so on until you fail to meet the required amount of reps.

C) AMRAP rope climbs
Only 3 secs rest allowed between each rope climb.

Straight into

5 min AMRAP
double unders

Wednesday, 3 October 2012

4-10-2012

A) Spend 10-15 mins working a weakness.

B) 5 min AMRAP
10 wall balls 9/6
10 box jumps
Rest 1 min

5 min AMRAP
5 deadlift 100/60 kg
7 burpee over the bar
Rest 1 min

5 min AMRAP
7 chest 2 bar pull ups
30 double unders
Rest 1 min

5 min AMRAP
50 metre shuttle runs

C) MOBILISE

Tuesday, 2 October 2012

WOD 3-10-2012



A) PENDLAY ROW
3-3-3-3-3

B) BEAR COMPLEX
1 round = 7 reps of the following :
Power clean
Front squat
Push press
Back Squat
Push press

The bar must not touch the ground during the 7 reps.
Increase the weight on the bar every round, working up to a max.
Rest as required between rounds.
5 rounds in total.

Monday, 1 October 2012

WOD 2-10-2012

A) Tekkers - Clean

B) 20 min AMRAP
Run 200m
10 KB swings 32/24 kg
7 Over the box jumps 30/24"
5 Toes 2 bar.

C) Mobilise