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Thursday 20th November – WOD results

Posted by on November 21, 2014 at 9:09 am

A) Pull Ups – 5-5-5-5-5 B) AMRAP 18 minute: 15 Box jumps (24/20”) 12 Shoulder-to-overhead (50/35kg) 9 Toes-to-bar    

Wednesday 19th November – WOD results

Posted by on November 20, 2014 at 8:49 am

A) Back Squat 5-5-5-5-5 B) AMRAP 10 minute: 5 Deadlifts (80/55kg) 10 Burpee bar hops 15 Double Unders

Tuesday 18th November – WOD results

Posted by on November 19, 2014 at 9:20 am

Team “Eva” Team of 2 (or 3) – One working 5 rounds for time: Run 800metres 30 American Swings (32/24kg) 30 Pull-ups

Monday 17th November – WOD results

Posted by on November 19, 2014 at 9:16 am

A) Split Jerk 1-1-1-1-1 B) In teams of 2 (or 3) 7 mins for Max Man Makers as a team (20/15kg) Man Maker: Start standing with Dumbbells. Burpee with DB, into Cluster

Saturday 15th November – WOD results

Posted by on November 17, 2014 at 11:41 am

A) 4 Min: Run 600m, then Max Push Ups – Rest 4 min – B) 4 minute AMRAP: 10 Box Jumps (24/20”), 10 Pull Ups – Rest 4 min – C) 4 minute AMRAP: 5 Burpees, 5 Thrusters (42.5/30kg) – Rest 4 min – D) 4 minute AMRAP: 30 Double Unders, 10 Toes to bar […]

Friday 14th November – WOD results

Posted by on November 17, 2014 at 11:39 am

A) 15 Minutes to establish a 1RM Bear Complex B) Then 20 Bear Complex for time @ 70% 1RM C) Tabata Russian Swings (32/24kg)

Thursday 13th November – WOD results

Posted by on November 17, 2014 at 11:36 am

A) Handstand Walking Practice B) “Nicole” AMRAP in 20mins: Run 400m Max Rep Consecutive Pull-ups (Record total Pull-ups) Compare to: 04/12/13, 29/05/13, 09/10/12

Wednesday 12th November – WOD results

Posted by on November 17, 2014 at 11:33 am

A) Sled Drag – 30ft in 10sec for max weight B) 3 Rounds for time: 60 Double Unders 30 Wall Balls (9/6kg) 15 Deadlifts (80/55kg)

Tuesday 11th November – WOD

Posted by on November 12, 2014 at 9:26 am

A) Shoulder Press 3-3-3-3-3 B) 30-20-10 reps for Time: Overhead Squats (42.5/30kg) Toes to bar

Monday 10th November – WOD results

Posted by on November 10, 2014 at 1:15 pm

A) Pull Ups – 5-5-5-5-5/Partner Assisted B) “Deck of Cards” Teams of 2/3 – All do every rep. 20 minutes: As Many Cards as Possible Clubs = Burpees Hearts = Sit Ups Spades = Double Unders / 10 x skips Diamonds = Russian Swings (32/24kg) Face cards = 12 reps Aces = 15 reps, Jokers […]