Daily WOD

Monday, 06/08/12

15 minutes to find Power Clean 3RM then: Games WOD 11.5 AMRAP in 20 minutes: 5 Power cleans (65/45kg) 10 Toes to bar 15 Wall balls (9/6kg) ...

Sunday, 05/08/12 – Rest Day

Saturday, 04/08/12

“Fran” 21-15-9 reps for time of: Thrusters (42.5/30kg) Pullups httpv://www.youtube.com/watch?v=35pNnsRQQmU...

Friday, 03/08/12

For time: 1.6km Run 75 Double Unders 50 Burpees 75 Double Unders 1.6km Run Thanks to CF Loganholme for setting the standard on this workout on Tuesday. httpv://www.youtube.com/watch?v=MLQ3Uz4ALb0&feature=related Tough crowd!...

Thursday, 02/08/12

For time: *21-15-9 *Front Squat (60/40kg) *Kettlebell Swings (32/24kg) 10 Wall Climbs 20 Toes to Bar 30 Weighted Lunges (32/24kg) 2 minute plank OR Front Squat 5-5-5 httpv://www.youtube.com/watch?v=YaxpAkOWNM0 httpv://www.youtube.com/watch?v=SoSq61AT9E0...

Wednesday, 01/08/12

AMRAP in 20 minutes: 5 Chest to Overhead (60/40kg) 10 Pullups 15 Anchored Crunches 30 Double Unders httpv://www.youtube.com/watch?v=tOqhJmA0Ncs&feature=relmfu Skip to 4:20 to get to the action....

Tuesday, 31/07/12

“Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=BWk5jr8Dr40&feature=relmfu...

Monday, 30/07/12

Deadlift 10-8-6-4-2-1-1-1 Do a warm-up set on the bar first, then increment each set accordingly to attempt to hit your max load by the final single rep. Then: 3 x 1 minute max rep Ring Pushups (Score = total accumulated reps) 3 x 1 minute max effort  Kettlebell Farmer Carry...

Sunday, 29/07/12 – Rest Day

httpv://www.youtube.com/watch?v=CWMfXt152UQ...