WODs

Aug 5th, 2014

Category: Blog
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Tuesday

Hate running! Only one way to improve, get booked in! Power WOD 10 rounds for time of: 15 push-ups 100-meter sprint S n C WOD 10 RFT 15 knee push up 100 m sprint Shoulder mobilising

Aug 4th, 2014

Category: Blog
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Friday Night Lights WOD 2 Released

We had such a blast last Friday, its so exciting seeing so many people keen to get in and show what they’ve got! The teams worked great together, and we cant wait to see what you guys can accomplish together this week! For time: Down and Back Up 60 KBS 16/24 40 box jumps (can […]

Aug 4th, 2014

Category: Latest News
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Monday “Open Test”

Thinking about entering the 2015 open? Preparation starts now! The movements in the Power workout today are all movements you can expect to see there. Havent got your double unders yet? dont wait until 15.1 is announced, get working them! Targeting the movements you are weakest at, will make you the most rounded athlete you […]

Aug 4th, 2014

Category: WODs
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Saturday

HERO WOD as partners Glenn 30 clean and jerk (60kg) – break up between two 1 mile run – together 10 rope climbs 1 mile run 100 burpees – break up between two  

Jul 30th, 2014

Category: WODs
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Wednesday

OHS 3-3-3-3-3   For time: 20 thrusters 20 hang cleans 20 push press 20 OHS 20 front squat EMOM 5 BURPEES!

Jul 29th, 2014

Category: Blog
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Cindy

Review the kipping pull up 20min AMRAP 5 pull up 10 push up 15 squat

Jul 28th, 2014

Category: Blog
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Friday Night Lights First WOD Released

Time to show off your awesomeness!! WOD 1 For time: Block run (run completed together) 30 clean and jerks 30kg/40kg (one athlete works at a time,  each athlete has own bar) block run (run completed together) EMOM both athletes must complete  3 burpees once both athletes are within the sliding door Time is recorded once […]

Jul 26th, 2014

Category: WODs
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Saturday

Skills: Snatch Work up to a heavy Snatch from the low hang (just above knee)*advanced athletes can squat snatch OHS Work up to a Heavy double from a rack Squats 5×7 Front Squats,

Jul 25th, 2014

Category: WODs
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Bell

HERO WOD Bell 3 rounds for time of: 84kg/50kg deadlifts, 21 reps 15 pull-ups 84/50. front squats, 9 reps Finisher: glut mashing with lacrosse ball

Jul 24th, 2014

Category: WODs
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Thursday

Shoulder mobility Skills: 10 rep max shoulder to OH Power: 9-7-and 5 HSPU 24/ 30″ box jump S n C: Push ups (double reps) 18/14/10 box jump 24/20″ 9/7/5

Jul 23rd, 2014

Category: WODs
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Tiger Blood

“Tiger Blood” Power 3 RFT: 10 Clean and Jerks, 60/40 400m Run ** S n C: 1. 30kg/40kg 2. eccentric pull ups Skill: C2B pull up 7 sets of 7, :60 rest between sets

Jul 22nd, 2014

Category: WODs
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6 RFT

Power: 6 RFT 15 wall ball 9/6 10 ft target 30 DUs S n C: 6RFT 15 wall ball 9ft target 30 tuck jumps Skills: back squat max 3

Jul 21st, 2014

Category: WODs
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Helen

Power 3 rounds for time: Run 400 meters 24/16 kettlebell swings, 21 reps 12 pull-ups S n C: Russian swing KB banded pull up Skill: Bottom to Bottom Tabata Squats 8 x 20sec work, 10 sec rest Score = lowest rep count 10 sec rest is botom of squat

Jul 19th, 2014

Category: WODs
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Team Nukes

“Team Nukes” Teams of 2 complete: 8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) at the 8 minute mark start: 10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate […]

Jul 18th, 2014

Category: WODs
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EMOM 15

EMOMx15 Min 1: 6 OHS with 3 second pause at the bottom, you choose the weight Min 2: :45 Elbow Plank hold Min 3: 7 C2B Pull ups Pull up strength accessory Eccentric 5 X 4 reps 3-5 sec decent. Barbell assist 3 X 6 with 90-120 rest, 1 set to failure

Jul 17th, 2014

Category: WODs
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Thursday

Skill 3RM unbroken hang squat clean ** Power 21-15-9 toes to bar burpee to plate S n C 21-15-9 knee raise burpee to plate

Jul 16th, 2014

Category: WODs
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3 RFT

Power 4 Rope Climbs 20 Front Rack stationary Lunge, 75/50kg * S n C 3RFT 10 ring rows 20 walking lunge 12kg KB/20kg KB Skill: Shoulder mobility

Jul 15th, 2014

Category: WODs
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Black & Blue

Power 5 RFT: 10 Power Cleans, 60/40 10 Burpees ** S n C 30/40 Skill: deadlift 5×5 @ approx 90% of what you got to for 5 last week.

Jul 14th, 2014

Category: WODs
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EMOM 14

EMOM 14 Power 7 front squat (you choose weight) 7 Toes to bar S n C 5 front squat 5 knee raise ** Skill: front squat to 3 RM