Daily WOD

Wednesday, 27/07/16

A) Power Clean - work up to a heavy set of 7 touch'n'go reps B) For time: 400m Run 20 Power Cleans (50/35kg) (^70/50kg) 20 Box Jumpovers (24/20") 20 KB Swings (24/16kg) (^32/24kg) 400m Row 20 Ring Dips 400m Row 20 KB Swings (24/16kg) (^32/24kg) 20 Box Jumpovers (24/20") 20 Power Cleans (50/35kg) (^70/50kg) 400m Run - 16 minute time cap ...

26 July, 2016 / 2 Comments

Tuesday, 26/07/16

A or B A) "Ryan" 5 rounds for time: 7 Muscle-Ups 21 Burpees to 6" or B) "Tyler" 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) - sub 2 Chest-to-Bar Pull-Ups for each Muscle-Up https://www.youtube.com/watch?v=Aix59apoyVo...

25 July, 2016 / 2 Comments

Monday, 25/07/16

3 x EMOM for 7 minutes: A) 2 Power Snatches B) 2 Split Jerks C) 2 Deadlifts https://www.youtube.com/watch?v=PRYiRpuvJ04...

24 July, 2016 / 2 Comments

Sunday, 24/07/16 – Rest Day

https://www.youtube.com/watch?v=Ooqddgt181I...

24 July, 2016 / 0 Comments

Saturday, 23/07/16

6:00, 7:00 and 8:00am CrossFit A) MT Games 16.3 4 rounds for time: 600m Run 20 Burpee Box Jumps (24/20") - 20 minute time cap B) Optional. If you choose not to do this spend the time on Crossover Symmetry bands or rolling and triggerpointing. For time: 25 LH KB Snatches (24/16kg) 50 Weighted Lunges...

22 July, 2016 / 1 Comment

Friday, 22/07/16

A) Thruster 7 - 6 - 5 - 4 - 3 - 2 - 1 Then: B) 3 rounds for time: 12 Thrusters (45/30kg) 6 HSPU 6 C2B Pull-Ups 12 Pendlay Rows (52.5/37.5kg) or C) M/T Games 16.6 3 rounds for time: 12 Thrusters (52.5/37.5kg) 6 Bar Muscle-Ups 3 Deadball Cleans (65/50kg) - Rx'd only ...

21 July, 2016 / 2 Comments

Thursday, 21/07/16

5 Rounds, not for time: A) 500m Row or Run 10 Cleans or B) 500m Row or Run 5 Rope Climbs (bring your long socks) or C) 500m Row or Run 5 Sandbag Stair Climbs (Up + down = 1) - you will have the option to mix'n'match as well - note that these rounds are not for...

20 July, 2016 / 2 Comments

Wednesday, 20/07/16

A) AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Strict Pull-Ups 20 Situps 20 Wall Ball (9/6kg) 40 Double Unders or B) M/T Games 16.1 8 Deadlifts (167.5/117.5kg) 40 GHD Situps 80 Double Unders 4 Rope Climbs 80 Wall Ball (9/6kg to 10') 4 Rope Climbs 80 Double Unders 40 GHD Situps 8 Deadlifts (167.5/117.5kg) - 20 minute time cap - Rx'd only ...

19 July, 2016 / 2 Comments

Tuesday, 19/07/16

EMOM for 10 minutes at each station: A) 2 Back Squats B) 5 Dumbbell Bench Presses C) 10 Ring Rows ...

18 July, 2016 / 2 Comments

Monday, 18/07/16

0:00 - 5:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - post two scores: 1) time taken for first interval 2) add total time to complete all 4 intervals,...

17 July, 2016 / 3 Comments