The WOD's

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WOD: Monday

For time:
20 Overhead Squats 50/35kg
30 KB Swings 24/16kg
40 Wall Ball 10/6kg
50 Double-unders
50 Burpees
50 Double-unders
40 Wall Ball
30 KB Swings
20 Overhead Squats
*25 min cut off.

benchmark

WOD: Saturday

7.00am
Pick a Benchmark WOD.

8.00am
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts 100/70kg
Run 1200 meters
10 Muscle-Ups
10 Deadlifts
Run 800 meters
5 Muscle-Ups
5 Deadlifts

rules

WOD: Friday

*Please check out our gym rules post if you haven’t already read it – here.

Four cycles of:
DB Bench Press 8-10 reps.
Rest 60 sec.
KB Swings 15-20 reps.
Rest 60 sec.
10 Evil Wheels
Rest 60 sec.
20 ABMAT Sit-ups
Rest 60 sec.

madi snatch

WOD: Thursday

1. Run 200m
Max reps OHS 40/30kg

2. Run 200m
Max reps Ring Dips

3. Run 200m
Max reps Deadlift 40/30kg

4. Run 200m
Max reps T2B

5. Run 200m
Max reps Push Jerk 40/30kg

6. Run 200m
Max reps Air Squat

7. Run 200m
Max reps Hang Power Clean 40/30kg

8. Run 200m
Burpee
*each work round is 90 seconds, followed by 90 seconds rest.
*your score is the total of the max rep efforts. You must get at least 1 rep of each to get rx’d.

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WOD: Wednesday

A. Work to a 1RM Turkish Get-up (DB or KB) 10 min.

B. Death by Strict Pull-up

C. 5 x max effort L-Sit
*rest 60 seconds.

WOD: Tuesday

WOD: Tuesday

5 Rounds for completion:
Min 1: 15 UB Russian KB Swings 32/24kg
Min 2: 10 x 10m Shuttle Run
Min 3: 15 Burpees (jump onto 10kg plate)
Min 4: 40 Double-unders
Min 5: Run 150m

WOD: Monday

WOD: Monday

A. 10 Rounds:
3 Front Squat (choose own load)
Knees to Elbows (choose own reps)
*Pause in the bottom of the 1st Front Squat for a 2 count.
*This is not for time, however move through the rounds with minimal rest.

B. Row 500m
*This should be an all out effort.



WOD: Saturday

WOD: Saturday

7.00am
Team/Partner workout. We need lots of you to make this happen so come on in!

8.00am
A treat from NCLab.

ccf_combine

WOD: Friday

21-15-9 Complex
For time:
8 deadlifts
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
*Rx’d weights at the games were 70/50 – Pick a weight that you can do for all 3 movements that allows you to move through the reps quickly with minimal rest.
*Various scaling options will be provided – don’t be scared!
*Rich Froning’s time for this was 4:16!!!

old barbells

WOD: Thursday

*We have a bunch of Barbells that we are selling. Speak to Marie or Chris for prices.

A. Back Squat 10×2 @ 70-80%
*Find a partner who is lifting similar weight and move through the sets with minimal rest (ideally on the minute).

B. Three rounds for best form:
50 Squats
Push-ups (pick your own reps)
*your rx’d will depend not only on range of motion but the quality of your movement.
*12 min cut off.