Wods

Jul 10th, 2014

Category: WODs
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Thursday

Skills: power clean work to a max Power: Tabata 8 rounds each movement then move to next movement double under push up sit up air squat S n C: option band push ups rather than on knees

Jul 9th, 2014

Category: WODs
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Wednesday

Skills: Pull Work up to a 5-rep Heavy Dead Lift Power: 21-15-9 reps of: Thrusters, 50/30 6-5-4 Bar Muscle ups S n C: 21-15-9 thrusters 50/30 12-10-8 pull up

Jul 8th, 2014

Category: WODs
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For Time

For Time 20 Burpee Box Jumps, 24/20 400m Run 15 Power clean, 60/40 400m Run 15 Power clean, 60/40 400m Run 20 Burpee Box Jumps, 24/20 ** S n C: power snatch 25/40kg Skills: Press 6×4 Push Press

Jul 7th, 2014

Category: WODs
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Dianne

Power: Deadlift 100/70kg Handstand push-ups 21-15-9 reps S n C: Dianne deadlift 60/80 DB shoulder press 10kg+ Skills: 6 sets of 3 back squat aim for 80% plus

Jul 5th, 2014

Category: WODs
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Saturday

Power For time: 21-15-9 reps for time of: 100/80 deadlifts Pull-ups ** S n C For time 50/70 kg deadlift banded strict pull up Skill pushing sled 5x 20m each person

Jul 4th, 2014

Category: WODs
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Friday

Stone to shoulder practice EMOM x5 3 stone to shoulder (Alt with partner if neccesary) ** POWER 5-4-3-2-1 rope climbs 10-8-6-4-2 burpees S n C: alt one arm ring row 20-16-12-8-4 burpees 10-8-6-4-2

Jul 3rd, 2014

Category: WODs
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EMOM Thursday

EMOMx12 Odd: 7 Deads – you choose the weight Even: 50 Double unders ** Skill: front squats 5×5

Jul 2nd, 2014

Category: WODs
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Wednesday

skill: split jerk Power Clean + Push Press + Push Jerk + Split Jerk Work up to a heavy set. ** 2. Deadlift work up to a heavy set of 3 (dont have to max) **

Jul 1st, 2014

Category: WODs
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Emon

Power EMOM 10 mins score is how long complete rounds for 7 Thrusters, 35/25 6 Pull ups 5 Burpees S n C EMOM 7 thrusters 6 pull ups 5 NPU burpees Skill Strict Press EMOMx10: 2 Strict Press

Jun 30th, 2014

Category: WODs
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Charlie Brown

Skills Squat 5×7 Back Squats Power: “Charlie Brown” 3 RFT: 15 OHS, 60/40 30 Abmat Sit up 45 KBS, 24/16 S n C: 3RFT 15 OHS (barbell) 30 abmat sit up 45 Russian swings (24/16)

Jun 28th, 2014

Category: WODs
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Saturday AMRAP

AMRAP Teams of 3 complete: 10 Rope Climbs, 15′ 30 Thrusters, 60/40 50 Power Cleans, 60/40 *400m Run Two athletes begin on the rope and barbell, while the third team member sets of for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their […]

Jun 27th, 2014

Category: WODs
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Friday

30-20-10 Power Snatch, 40/30 shuttle run 6/4/2 (1 shuttle equals 1 run in each direction) Strict Press EMOMx10: 2 Strict Press S n C Front squat 4 sets of 10

Jun 26th, 2014

Category: WODs
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Harley

Clean and Jerk Work up to a 1RM “Harley” 6 RFT: 13 Thrusters, 40/30 14 Pull ups S n C: Max Clean & Push Press, WoD 30/20kg

Jun 25th, 2014

Category: WODs
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Wednesday

Cleans work up to a 3-rep Unbroken Hang Squat Cleans ** 4RFT 200m Run 2 minute rest between runs S n C Hang P.Clean to F.Squat, Run Same

Jun 25th, 2014

Category: Blog
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Packing Your Gym Bag

Having a few essentials in your gym bag can help you be a bit more prepared for the unknown and unknowable. Skipping rope- Yes we do have skipping ropes here for your use but if you want to become proficient it pays to have your own. Having your own means you can become used to […]

Jun 24th, 2014

Category: WODs
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Shlitz

Power: 4 RFT: 400m Run 4 Muscle ups 40 Double unders S n C: 4RFT: 400m Run, 4 Pull up+4 Dip, 40 DU Skills: Squat 7×5 back Squats, across

Jun 23rd, 2014

Category: WODs
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Metcon Monday

Power: 3 RFT: 75 Double unders 50 Squats 5 x 10m shuttles S n C: 3RFT: 30 DU, 50 Squats, 5x10m Shuttle EMOMx14 Odd: 5 Front Squats – you choose the weight Even: 10 Strict TTB

Jun 21st, 2014

Category: WODs
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Metcon

Teams of 3 complete: 200 DUs 100 Box Jump Overs, 24/20 100 Thrusters, 40/30 100 TTB 100 Thrusters 100 BJO 100 burpees

Jun 20th, 2014

Category: WODs
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“Macho Man”

EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute […]

Jun 19th, 2014

Category: WODs
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“Ham Sandwich”

Power: 50 Wall Balls, 9kg/6kg 25 Deads, 110/75kg 50 Wall Balls, 9kg/6kg Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. Skill: 5×3 back Squats, across Perform 5 dips between sets or 10 sec ring support S n C: 50 air squat 25 deadlifts 50/70 50 airsquat EMOM 5 burpees […]