A) 3 – 4 Sets:
KB Farmers Carry x 10 lengths of the gym
Ring L-Sit/Chair Sit x 30 – 60s
Teams of 2. One working.
3 rounds for time:
50 Wall Balls (9/6kg)
Compare to: 03/05/17, 26/11/16, 15/4/16
A) Ring Dip
5 x 2 – 3 @20X1
B) As Fitness
Big Box WOD
In 2 sub teams of 2
AMRAP 8 mins:
15 Synchro Plate GTOH (20, 15, 10, 5kg)
15 Synchro Sit Ups
Each pair completes a whole round before swapping.
• Teams split in to 2 sub teams of 2
• Teams will be given a 20, 15, 10 and 5kg plate but athletes can use heavier weights if they wish.
• Each athlete chooses a weight and must not change it during the workout.
• If in a team of 3 one person will go by themselves.
• Score is total reps completed, each round = 30 reps.
8 rounds for time:
12 Burpee Row Hops
12/9 Calorie Row
• Each Athlete completes a whole round before swapping.
• Athletes must stay in the same order.
• Monitor must be reset every round (the judge can do this)
• Athletes my not help each other in and out of the rower.
• If an athlete is not confident in the row hop they may step over
• If in a team of 2 athletes will complete 3 rounds
• Score = total time to complete.
• Time Cap = 12 mins.
AMRAP 12 mins:
3 Thrusters (30/20kg)
3 Pull Ups (2 Ring Rows = 1 Pull Up)
6 Pull Ups
9 Pull Ups
One athlete on the Assault Bike for max Calories throughout.
• All athletes must do at least one stint of any duration on the Assault Bike
• Ring Rows should be feet under the bar
• Bars must not be dropped. 5 burpee penalty
• Score = total reps + total calories in 12 mins
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.