The WOD's

WOD: Wednesday

WODs November 25, 2014

A. Four cycles:
– max reps strict pull-ups
– max reps ring dips
– 20 Abmat Sit-ups
*move straight from one movement to the next.
*rest 2 min. between rounds.

B. Accumulate as much time in the L-sit as possible in 3 minutes.

C. Row 500m

WOD: Tuesday

WODs November 24, 2014

Check out Madi’s WODStock Recap – here.

With a continuously running clock:
0.00 – 10.00
Five rounds for time of:
5 Deadlift (use about 120% of max clean)
10 Burpees (over barbell)

10.00 – 20.00
EMOM x 10:
30 Double-unders
Toes to Bar (you choose/must maintain across)

20.00-25.00
Max reps Wall Climb

WOD: Monday

WODs November 23, 2014

*Well done to Brenden for hitting this 170kg Back Squat (77kg bodyweight).

Five rounds for load and time:
Run 400m
10 Thrusters
*You may start at any weight for the Thruster but Men must go up by not less than 5kg per round and not more than 10kg/Ladies by not less than 2.5kg per round and not more than 5kg.
*Thrusters must be unbroken.
*The best score is the person with the highest final weight in the fastest time.

WOD: Saturday

WODs November 21, 2014

*Good luck to our crew of athletes who are competing in the WODStock event today.
*Please note that there is no 8.00am session today as most of our regulars are competing in WODStock.

EMOM x 7:
Pull-ups (you choose the reps)
EMOM x 7:
Wall Ball (you choose the reps)
then at min. 14
10-20-30m Shuttle Run
*You will have 1 min to complete the first round, 55 seconds to complete the 2nd round, 50 seconds to complete the 3rd round 3 etc. Keep going until you fail.
*The reps on the Pull-ups/Wall Ball should be enough that you cannot go UB for all 7 rounds.

WOD: Friday

WODs November 20, 2014

A. Overhead Squat 20 reps
B. Front Squat 20 reps
C. Back Squat 20 reps.
*Each round is for load and must be UB for rx’d.
*All sets must be taken from the ground.
*Rest as necessary between movements.

WOD: Thursday

WODs November 19, 2014

Home Made Electrolyte Drinks

Congratulations to Jacko and Meg who both graduate from high school this week!

EMOM x 24:
Min 1: 15 Russian Swings
Min 2: 10 Weighted Box Step Overs 20″
Min 3: 10-12 x 10m Shuttle Run

WOD: Wednesday

WODs November 18, 2014

How are your pull-ups going? A lot of you made some really good progress on pull-ups and pull-up related movements during last months challenge. Please don’t let this hard work go to waste – keep going!

10-1 reps of:
Strict Overhead Press
Supine Ring Row (feet in line with hands)
*This is not for time – start your next set as soon as you feel you can complete the reps UB.
*Your 1st round of press should be as close to a 10RM as possible.
*Advanced athletes should consider doubling the reps on the ring row.

Optional finisher:
5 x max UB reps: Shoulder Taps.

WOD: Tuesday

WODs November 17, 2014

“Cherry Pickers Delight”
For total time:
Run 1200m
60 Burpees
30 Toes to Bar
Run 800m
40 Burpees
20 Toes to Bar
Run 400m
20 Burpees
10 Toes to Bar
*Jump onto a 10kg plate for the burpees.

WOD: Monday

WODs November 16, 2014

A. Hang Clean + Jerk + Clean (15-20 min.)

B. EMOM x 12:
2 Power Clean
4 Front Rack Lunges
2 Shoulder to Overhead
*Choose your own load.


WOD: Saturday

WODs November 14, 2014

Please note there is only a 7.00am session today.

Pick one of the following:
Grace
30 Clean & Jerk 60/40kg

Isabel
30 Snatch 60/40kg

Fran
21-15-9 reps for time:
Thrusters 42.5kg
Pull-ups

Cindy
AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Helen
Three rounds for time:
Run 400m
21 KB Swings 24/16kg
12 Pull-ups