Thursday, 29 November 2012

WOD 30-11-2012

A) Snatch grip push press (back rack)
5-5-5-5-5

B) For time :
12 power cleans 70/50 kg
1 round of cindy
9 power cleans
1 round of cindy
6 power clean
1 round of cindy
3 power clean
1 round of cindy

C) Tabata hollow rocks

Wednesday, 28 November 2012

WOD 29-11-2012

A) Hang clean
5-5-5-5

B) For time:
100 double unders
10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16 kg
Box jumps 24/20"
Straight into
Run 800 m

C) Tabata
Hollow rocks


Tuesday, 27 November 2012

WOD 28-11-2012

A) 10-15 mins working a weakness.

B) London throwdown Wod 3
For time :
75 thrusters 35/25 kg
75 burpee over the bar
75 pull ups

Breakdown or partition any way you want

C) Mobilise

Monday, 26 November 2012

WOD 27-11-2012

Today we perform a WOD in rememberance of a family member of mine and Mother of CFPT member Richard "NIG" Davies.
Jen, a remarkable woman unfortunately passed away in 2011 and Richard asked me to write up a WOD to celebrate what would have been her 63rd Birthday today.

"JEN"
On the minute every minute for 10 minutes perform :
1 power snatch
1 hang snatch

Rest 2 mins

Complete 150 KB swings 24/16kg
Every time you break perform 30 double unders


Sunday, 25 November 2012

WOD 26-11-2012

A) Back squat
5-5-5-5-5 @ 80% 1RM

B) 15 min AMRAP
5 strict pull ups
7 push press @65% of bodyweight
9 knees to elbow

C) Mobilise

Thursday, 22 November 2012

WOD 23-11-2012

A) Jerk
5,5,5,5 @ 80% 1RM

B) Snatch pulls
5,5,5 - heavy but with perfect form. If form breaks down, drop the weight.

C) 10 min AMRAP
5 SDHP 50/30kg
5 burpee over the bar
5 v-ups

D) Mobilise

Wednesday, 21 November 2012

WOD 22-11-2012

A) Spend 15 mins practicing a weakness
Here's a few to pick from - double unders, bar muscle ups, pull ups, HSPU, handstand walks, overhead squat, front rack position among many more.

B) 20 min AMRAP
Run 400m
2 rounds of
5 hang clean 70/40 kg
7 pull ups
9 box jumps 24/20"

C) Mobilise

Tuesday, 20 November 2012

WOD 21-11-2012

A) Snatch balance
3-3-3-3-3

B) Split jerk knee touches
5-5-5 (each leg)

C) 15 min AMRAP
Run 100 m
7 toes 2 bar
10 plyo push ups

Monday, 19 November 2012

WOD 20-11-2012

A) 3 x max rep strict pull ups
Rest 2 mins between efforts

B) 7 min AMRAP
7 clean and jerk 70/45 kg
49 double unders

Rest 5 mins

C) 5 min AMRAP
10 wall ball
100 m run

Sunday, 18 November 2012

WOD 18-11-2012

A) Front Squat
5,5,5,5,5 @ 80% of 1RM

B) Hang power snatch
5,5,5 - heavy

C) On the first minute perform
1 kb swing 32/24 kg
1 burpee
2nd minute perform
2 kb swing
2 burpee
And so on until you fail to reach the number of reps required for the minute.

Thursday, 15 November 2012

WOD 16-11-2012

A) Spend 15 mins practicing a weakness.

B) 5 min AMRAP
3 power clean 80/50kg
20 double unders
Rest 1 min

5 min AMRAP
8 KB swings 32/24kg
10 wall ball
Rest 1 min

5 min AMRAP
6 pistol squats (3 each leg)
10 plyo push ups

C) Run 1 mile for time

Wednesday, 14 November 2012

WOD 15-11-2012

A) Push Jerk
2-2-2-2-2 @ 90%1RM

B) 12 min AMRAP
3 SDHP 60/40 kg
7 chest 2 bar pull ups
100 m run

C 3 x max rep ring dips

Tuesday, 13 November 2012

WOD 14-11-2012

Today one of our members and all round "top bloke" Royal Marine Dan Owen is departing for a 6 month tour of Afghanistan. As promised we will perform a humdinger of a WOD for his last session here till next year. It looks like Dan will be attending the am class so let's turn up to throwdown in style and for a big family photo at the end!

"TOMMY MAC"
2 rounds for time :
12 burpees
12 thrusters
12 burpees
12 power snatch
12 burpees
12 push jerk
12 burpees
12 hang squat clean
12 burpees
12 OH squat

Ooooooooosh!!!!
All barbell movements to be performed with 50/30kg

Monday, 12 November 2012

WOD 13-11-2012

A) Power clean
3,3,3,3,3 @ 75% 1RM

B) For time :
Run 800m
21-15-9 reps of
KB swing 32/24kg
Over the box jumps 24/20"
Run 800m

C) Mobilise

Sunday, 11 November 2012

WOD 12/11/2012

A) Back squat
3-3-3-3-3 @ 80% 1RM

B) For time:
1 strict press @ 65% bodyweight
1 strict pull up
3 strict press
3 strict pull up
5 strict press
5 strict pull up
Rest 1 min and repeat for a total of 5 rounds.

C) 3 x 12 reps weighted lunge (6 per leg)

Thursday, 8 November 2012

WOD 9-11-2012

A) E.M.O.M  for 10 mins perform:
3 hang squat cleans
20 double unders

Rest 5 mins

B) In 2 mins perform :
200 m run
10 box jumps 24/20"
Max rep hand release push ups

Rest for 1 min and repeat for a total of 5 rounds.
Your score is your number of push ups per round.

Wednesday, 7 November 2012

WOD 8-11-2012

A)Spend 10-15 mins practicing a weakness.

B) In pairs complete the following :
"GRACE"
30 clean and jerks for time 60/40kg
then
100 pull ups
then
"KAREN"
150 wall balls
then
150 KB swings 24/16kg

Partition the reps as you see fit, but try to ensure that both partners do an equal amount of reps.

Tuesday, 6 November 2012

WOD 7-11-2012

A) Tekkers - Turkish get up

B) 15 min AMRAP
5 hang snatch 60/40 kg
7 toes 2 bar
3 down n ups
50m run
3 down n ups

C) 3 x 10 reps
Glute/ ham developers from a kneeling position

Monday, 5 November 2012

WOD 6-11-2011

A) In 15 mins find a 1RM Bear Complex.

B) 4 rounds for time of :
Run 400m
15 Overhead walking lunge 20/10kg
15 plate burpees

C) Mobilise/Stretch

Sunday, 4 November 2012

WOD 5-11-2012

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

B) DWF Games WOD 4
3,6,9,12,15,18,21 reps of :
Plate ground to overhead 20/15 kg
Between each round perform :
7 pull ups
30 double unders

C) Mobilise

Thursday, 1 November 2012

WOD 2-11-2012

A) Strict press
3-3-3-3-3

B) 10,9,8,7,6,5,4,3,2,1 reps of
Power clean 60/40kg
Between each round perform
5 pull ups
7 hand release press ups
9 sit ups.

C) Mobilise