Monday

WOD

A) Back Squat 5 x 5 across

 

B) Five rounds for time of:
10 Handstand Push-ups
10 Ring Dips
10 Push-ups
200m Farmers Carry 24/16kg

10447603_884613324913860_8442860248819522113_n

Saturday

Australian HERO WOD – McDonald & Galagher

Two rounds for time of:

200m run
16 reps 24/16kg Kettlebell Swing
16 reps Pull-ups
16 reps 50/30kg Front Squat

Then into

200m run
14 reps 24/16kg Kettlebell Swing
14 reps Pull-ups
14 reps 50/30kg Front Squat

Then into

200m run
12 reps 24/16kg Kettlebell Swing
12 reps Pull-ups
12 reps 50/30kg Front Squat

wod-lcpl.mervyn.mcdonald.and_.pte_.nathan.galagher-702x336

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

 

 

Friday

WOD

A) EMOM 15 min (touch n’ go) for load:

Power Clean + Hang Squat Clean + Squat Clean

 

B) Three rounds for time of:

Run 400m

21 Power Cleans 70/50kg

154522_886327558075770_463006152209409750_n

Thursday

WOD

For Time:
20 Burpees
20 Hang Squat Snatches 60/40kg
20 Bar Muscle Ups
20 Hang Squat Snatches 60/40kg
20 Burpees

11150414_885127674862425_5255661912325811867_n

Wednesday

WOD

A) 10 rounds for reps of:

15 sec Deadlift (you choose weight)

45 sec Rest

 

B) For Time:

60 Knees to Elbows

60 Sit-ups (feet anchored)

11109813_883519551689904_8204469450894339249_n

Tuesday

WOD

A) Thruster 5RM

 

B) 10 rounds for reps:

30 sec Burpees

30 sec Rest

30 sec Dumbbell Thrusters 20/15kg

30 sec Rest

11139370_886327551409104_7580284584404333075_n

Monday

WOD

A) Weighted Pull-up 10-5-3-1-1

 

B) “Phat Helen”

Three rounds for time of:

Run 400m

21 Kettlebell Swings 32/24kg

12 Chest to Bar Pull-ups

11138561_885127651529094_2538254747173863188_n

Saturday

WOD

Five rounds for time of:
20 Wall Balls 9/6kg, 10ft
20 Sumo Deadlift High-pull 35/25kg
20 Box Jumps 20″
20 Push Press 35/25kg
Row 20 calories
Rest 1 minute

IMG_0944

 

Happy Birthday Coach Marc!!!

Friday

WOD

A) EMOM 10 mins for max tonnage: 

Back Squats (pick load) 30 sec

Rest 30 sec

 

B) “G.I. Jane”
For Time:
100 Burpee Pull-ups

11102767_10152668624782676_1871044400194214415_n

Thursday

WOD

A) Bench Press 5-5-5-5-5

 

B) Three rounds for time of:
25 Dumbbell Push Press 20/15kg
25m Dumbbell Walking Lunge 20/15kg
25 Push-ups

IMG_2935

Wednesday

WOD

A) For time:
Row 250m
30 Burpees
Row 250m

 

B) “Power Amanda”
9-7-5 reps for time of:
Muscle-ups
Power Snatches 62/43kg

o-CROSSFIT-facebook

Tuesday

WOD

A) Deadlift 3-3-3-3-3

 

B) As many rounds as possible in 20 mins of:

Run 400m
3 Rope Climbs, 15ft

11084233_10152661797277676_9158486150188552109_o

Monday

WOD

A) Overhead Squat 1-1-1-1-1-1-1

 

B) 10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead Squat 60/40kg
30 Double Unders (Unbroken)

10155825_10152661796262676_8851982588788211040_n

 

Saturday

WOD

For Time:

300m Row

10, 20, 30
 reps of;

Pull-ups


Ground to Overhead 60/40kg


300m Row

11082566_882715098437016_2076918915995396285_n

Friday

WOD

A) Death by Handstand Push-up

 

B) As many reps as possible in 15 min of:

20 Toes to Bar

15 Thrusters 30/20kg

20 Toes to Bar

15 Thrusters 40/30kg

20 Toes to Bar

15 Thrusters 60/40kg

20 Toes to Bar

15 Thrusters 75/50kg

As many wall balls at 9/6kg in time remaining.

10421609_880134098695116_6168205512927533737_n

Thursday

WOD

AMRAP 20 min:
3 Hang Cleans 80/60kg
6 Ring Dips
9 Box Jumps 24/20″
27 Double Unders

11082652_10152652685232676_5752658473126552628_n

Wednesday

WOD

A) Push Press 3-3-3-3-3

 

B) Three rounds for time of:

25 Wall Balls 9/6kg, 10ft

25 Kettlebell Swings 32/24kg

11072317_10153005715844270_5897346376841355288_n

Tuesday

WOD

A) Front Squat 3-3-3-3-3

 

B) AMRAP 10 min:

10 Burpee Box Jumps 24/20″

10 Squat Cleans 70/45kg

11049482_879655368742989_8302511091524745958_o

Monday

WOD

“Chelsea”

Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

11102728_10153005714669270_5670690945334350080_n

Saturday

WOD

A) Five rounds of 3 min, each for time of:

12 Hang Cleans 80/60kg

12 Front Squats 80/60kg

 

B) AMRAP 6 min:

15 Toes to Bar

15 Burpees

11008765_880772218631304_1012841018571597920_n 

Friday

WOD

“Hellacious Helen”

For Time:
Run 1200m
63 Kettlebell Swings 24/16kg
36 Pull-ups
Run 800m
42 Kettlebell Swings 24/16kg
24 Pull-ups
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

1510555_10152663218737788_1507990682_n

Thursday

WOD

A) Shoulder Press 3-3-3-3-3-3-3

 

B) Three rounds for time of:

25 Thrusters 43/30kg

15 Muscle-ups

10604620_10153005715404270_3685632868183071721_o

Wednesday

WOD

A) Power Snatch 1RM

 

B) Ten rounds for time of:

3 Power Snatch 65/45kg

5 Box Jump overs 24/20″

11082169_10153005714739270_8175145419071896950_o

Tuesday

WOD

A) Deadlift 5-5-5-5-5

 

B) AMRAP 12 mins:

3 Minutes: Row for Calories
3 Minutes: Wall Balls 9/6kg
2 Minutes: Row for Calories
2 Minutes: Wall Balls 9/6kg
1 Minute: Row for Calories
1 Minute: Wall Balls 9/6kg

bf89d52a89e4c05_686321

Monday

WOD

A) “Sally” Pull-ups

Score is based on time completed.

 

B) “Sally” Back Squats 60/40kg

 

C) “Death by Burpee”

Complete 2 burpees on the first minute, 4 burpees on the second minute, and so on.

74bb78a0060e5f8_686443

Saturday

WOD

CrossFit Games Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters 43/29kg 

Friday

WOD

A) Push Jerk 5-5-3-3-3-1-1-1-1-1 

B) For Time:
Run 800m
50 Sumo Deadlift High-pulls 35/25kg
30 Push-ups

10854426_10152959698579270_7227667707844291929_o

Thursday

WOD

A) Back Squat 5-5-3-3-3-1-1-1-1-1 

 

B) For Time:
50 Dumbbell Snatches 30/20kg
5 Rope Climbs, 15ft
40 Dumbbell Snatches 30/20kg
4 Rope Climbs, 15ft
30 Dumbbell Snatches 30/20kg
3 Rope Climbs, 15ft
20 Dumbbell Snatches 30/20kg
2 Rope Climbs, 15ft
10 Dumbbell Snatches 30/20kg
1 Rope Climb, 15ft

MMCF34

Wednesday

WOD

“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Ryan

In memory of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

Tuesday

WOD

A) Squat Clean 5-5-5-5

 

B) “Nutts”

For Time:
10 Handstand Push-ups
15 Deadlifts 113/80kg
25 Box jumps 30/24″
50 Pull-ups
100 Wallballs 9/6kg, 10ft
200 Double Unders
Run 400m with a 20/15kg plate

LtAndrewNuttall

In memory of Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

Monday

WOD

A) Five rounds for max load; rest as needed.

5 Push Jerk

4 Push Press

3 Shoulder Press

Each round to be performed unbroken.

 

B) Three rounds for time of:

2 rounds of “Cindy”

15 Ring Dips

15 Box Jumps 30/24″

MMCF51

Saturday

WOD

CrossFit Games Open 15.4

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans 84/56kg
6 Handstand Push-ups
3 Cleans 84/56kg
9 Handstand Push-ups
3 Cleans 84/56kg
12 Handstand Push-ups
6 Cleans 84/56kg
15 Handstand Push-ups
6 Cleans 84/56kg
18 Handstand Push-ups
6 Cleans 84/56kg
21 Handstand Push-ups
9 Cleans 84/56kg
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. 

Friday

WOD

A) Weighted Pull-up 5-5-5-5-5

 

B) 21-15-9 reps for time of:
Left Arm Kettlebell Snatch 24/16kg
Right Arm Kettlebell Snatch 24/16kg
Pull-ups

11029562_10152959698554270_8553857549495832474_o

Thursday

WOD

A) Front Squat 1RM

 

B) Three rounds for time of:

18 Front Rack Lunges 60/40kg

15 Power Cleans 60/40kg

12 Overhead Squats 60/40kg

1495971_10152959698124270_6452633655890914252_o

Wednesday

WOD

A) EMOM for as long as possible:

8 Hang Cleans 80/50kg

8 Burpees

 

B) Two rounds of 7 min duration (for max reps):

Run 800m

Max Thrusters 43/30kg in remaining time

Rest 2 min between rounds.

906085_10152959700029270_7822032055680673989_o

Tuesday

WOD

A) 3 x Max Effort Chest to Bar Pull-ups

 

B) “Brehm”

For Time:
10 Rope Climbs, 15 ft
20 Back Squats 100/70kg
30 Handstand Push-ups
40 Calorie Row

hero_dale_brehm

In memory of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, who died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

Monday

WOD

A) Deadlift 5 x 3 across

 

B) CrossFit Games Open 11.2

As many rounds as possible in 15 mins of:
9 Deadlifts 70/45kg
12 Push-ups (hand release)
15 Box Jumps 24/20″

MMCF16

Saturday

WOD

CrossFit Games Open 15.3

As many rounds and reps as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls 9/6kg, 10/9 ft
100 Double Unders 

Friday

WOD

A) 3 x 500m Row, 1 min rest between intervals.

 

B) Three rounds for time of:

15 Hang Power Cleans 60/40kg

15 Ring Dips

 MMCF24

Thursday

WOD

A) Back Squat 3-3-3-3-3

 

B) For Time:

100 Kettlebell Swings 32/24kg

** 10 Burpees on the spot every time you break!

MMCF55

Wednesday

WOD

A) Push Press 3-3-3-3-3

 

B) CrossFit Games Open 12.3

As many rounds as possible in 18 mins of:
15 Box Jumps 24/20″
12 Push Press 52/35kg
9 Toes to Bar

MMCF33

Tuesday

WOD

A) Squat Clean & Jerk 2-2-2-2-2-2-2

 

B) For Time:

Run 400m

15 Clean and Jerks 70/50kg

Run 400m

15 Clean and Jerks 70/50kg

Run 400m

 MMCF25

Monday

WOD

CrossFit Games Open 13.3

As many reps in 12 mins as you can of:
150 Wall Balls 9/6kg 10/9ft
90 Double Unders
30 Muscle-ups

11052528_866958673345992_7994913997077847518_o

Saturday

WOD

CrossFit Games Open 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Overhead Squats 43/30kg
10 Chest to Bar Pull-ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats 43/30kg
12 Chest to Bar Pull-ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats 43/30kg
14 Chest to Bar Pull-ups

Etc., following same pattern until you fail to complete both rounds.

Friday

WOD

Four rounds for time of:

10 Overhead Squats 70/45kg

15 Bar-facing Burpees

1618127_863043007070892_5464543567633350024_o

Thursday

WOD

A) Row 2K for time

 

B) For Time:

30 Hang Power Cleans 60/40kg

40 Box Jumps 24/20″

50 Kettlebell Swings 24/16kg

60m Walking Lunge with overhead plate 20/15kg

70 Double Unders

MMCF35

Wednesday

WOD

A) Shoulder Press 5-5-5-5-5

 

B) AMRAP 8 mins:

3 Deadlifts 100/70kg

3 Handstand Push-ups

6 Deadlifts 100/70kg

6 Handstand Push-ups

9 Deadlifts 100/70kg

9 Handstand Push-ups

12 Deadlifts 100/70kg

12 Handstand Push-ups

…and so on.

MMCF1

Tuesday

WOD

Five rounds for time of:

12 Hang Power Clean & Jerk 52/35kg

9 Thruster 52/35kg

6 Power Snatch 52/35kg

MMCF7

Monday

WOD

A) Front Squat 3-3-3-3-3

 

B) AMRAP 15 mins:

2 Rope Climbs, 15ft

15 Push-ups (hand release)

200m Sprint

11021047_863041600404366_2071819409992882388_o

Saturday

WOD

CrossFit Games Open 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to bar
10 Deadlifts 52/35kg
5 Snatches 52/35kg

—then—

1 Rep Max Clean and Jerk
6 minute time cap 

Friday

WOD

A) Hang Power Clean 3-3-3-3-3

 

B) AMRAP 14 mins:

20 Power Clean 70/40kg

20 Burpees

15 Power Clean 80/50kg

15 Burpees

10 Power Clean 90/60kg

10 Burpees

5 Power Clean 100/70kg

5 Burpees

Row for calories in remaining time

10849011_858962064145653_4599527509160382729_o

Thursday

WOD

A) 50 GHD Sit-ups for time

 

B) “Jerry”

For Time:

Run 1 mile

Row 2K

Run 1 mile 

SGMJerryDPatton1 

In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Wednesday

WOD

A) Power Snatch 3-3-3-3-3

 

B) For Time:

25 Snatch 40/30kg

25 Toes to Bar

20 Snatch 50/35kg

20 Toes to Bar

15 Snatch 60/40kg

15 Toes to Bar

10 Snatch 70/45kg

10 Toes to Bar

10857217_10152570825272676_573649020150171755_o

Tuesday

WOD

For Time:

15-12-9

Thruster 52/35kg

Chest to Bar Pull-ups

then immediately into;

15-12-9

Burpee Box Jumps 24/20″

Squat Clean 52/35kg

10924160_10152574055627676_3428268913739495082_o

Monday

WOD

A) Back Squat 5 x 5 across

 

B) Four rounds for time of:

10 Overhead Squats 60/40kg

50 Double Unders

10 Deadlifts 100/70kg

50 Double Unders

1780265_859945817380611_5340791237242228773_o

Saturday

WOD

A) For Time:

300m Sandbag Sprint 30/15kg

 

B) Team WOD!

In teams of 3 for max calories:

Station 1 – Row (calories)

Station 2 – 30m Kettlebell Walking Lunge (front racked) 32/24kg

Station 3 – Rest

Athletes can only change once lunges have been completed.

Score is based on total calories as a team.

10931675_10152543777077676_7310359618232308383_o

Friday

WOD

A) EMOM 10 mins:

ODDS 10 Push Press (you choose weights)

EVENS 5 Front Squats + 20 Double Unders

 

B) Three rounds for time of:

30/20 cal Row

15 Deadlifts 102/70kg

30 Wall Balls 9/6kg, 10ft

10887640_10152556394282676_7230587021521252266_o

Thursday

WOD

A) Clean and Jerk 1-1-1-1-1-1-1

 

B) AMRAP 15 mins:

1 Clean and Jerk 70/50kg

1 round of “Cindy”

2 Clean and Jerks 70/50kg

1 round of “Cindy”

3 Clean and Jerks 70/50kg

1 round of “Cindy”

…and so on.

10887436_10152561822762676_6782618388387916870_o

Wednesday

WOD

A) Hang Squat Snatch 3RM

 

B) Two rounds for time of:

25 Box Jumps 24/20″

20 Chest to Bar Pull-ups

15 Strict Handstand Push-ups

10 Squat Snatch @ 62/43kg

10959801_10152561411247676_7285727669320787174_n

Tuesday

WOD

A) Deadlift 3RM

 

B) “Baird”

For Reps:
600m Run Buy in (2/3min)
-then-
3 Rounds, 1 minute per round:
Pull-Ups
Deadlifts 90/70kg
Lateral Burpee Over Barbell
Rest

** If the 600m buy in is completed before the allocated time, the athlete may complete extra pull-ups

wod-cpl.cameron.baird-2

CPL Baird died how he lived, at the front; giving his all without any indecision.

He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.
These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing.

The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.

Monday

WOD

A) For Time:

50 GHD Sit-ups

50 Strict Pull-ups

** 10 min cap **

 

B) AMRAP 8 mins:

60 Burpee Box Jumps 24/20″

As many Dumbbell Snatches (alternating) @ 40/25kg in remaining time 

10978502_10152544863687676_985828985646217817_n

Saturday

WOD

A) Push Press 3-3-3-3-3

 

B) For Time:

100 Thrusters 35/25kg

Row 1000m 

1653909_10152461702472676_9201217900655179917_n

Friday

WOD

A) 3 x max effort L-Sit holds

 

B) As many rounds as possible in 8 mins of:

5 Deadlifts 62/43kg

5 Hang Power Clean 62/43kg

5 Front Squats 62/43kg

5 Push Jerks 62/43kg

10482248_849557885086071_2630353415294639142_o

Thursday

WOD

A) Back Squat 3-3-3-3-3

 

B) For Time:

50 Wall Balls 9/6kg, 10ft

10 Muscle-ups

40 Wall Balls 9/6kg, 10ft

8 Muscle-ups

30 Wall Balls 9/6kg, 10ft

6 Muscle-ups

20 Wall Balls 9/6kg, 10ft

4 Muscle-ups

10 Wall Balls 9/6kg, 10ft

2 Muscle-ups

1974357_10152533375187676_4272390765167745868_o

Wednesday

WOD

Five rounds for time of:

20 Chest to Bar Pull-ups

20 Push-ups (hand release)

Run 400m

10923575_10152500186527676_4831047997671125039_n 

Tuesday

WOD

A) Bench Press 3-3-3-3-3-3-3

 

B) “Macho Man”

EMOM for as long as possible:

3 Power Cleans 84/62kg

3 Front Squats 84/62kg

3 Push Jerks 84/62kg

10925462_10152528489277676_1642150444158441285_o

Monday

WOD

A) Overhead Squat 5-5-5-5-5

 

B) For Time:

Row 500m

50 Double Unders

15 Burpees

10 Muscle-ups

15 Burpees

50 Double Unders

Row 500m

10953875_848600695181790_1804297616976259955_o

Saturday

WOD

A) Clean 1 RM – Squat or Power

 

B) “Tommy V”

For Time:
21 Thrusters 52/35kg
12 Rope Climbs, 15 ft
15 Thrusters 52/35kg
9 Rope Climbs, 15 ft
9 Thrusters 52/35kg
6 Rope Climbs, 15 ft

TOMMYV

In memory of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

 

Friday

WOD

A) Weighted Dip 3-3-3-3-3

 

B) EMOM for as long as possible:

Min 1 – 2 Wall Balls 9/6kg, 10ft 

Min 2 – 4 Wall Balls 9/6kg, 10ft

Min 3 – 6 Wall Balls 9/6kg, 10ft

Min 4 – 8 Wall Balls 9/6kg, 10ft

…and so on!

 

 

 

.10865813_10152472600672676_1376129381159878500_o

Thursday

WOD

A) Power Snatch 3-3-3-3-3

 

B) AMRAP 7 mins:

1 Power Snatch 65/45kg

1 Bar Muscle-up

2 Power Snatch 65/45kg

2 Bar Muscle-ups

3 Power Snatch 65/45kg

3 Bar Muscle-ups

…and so on!

10857147_10152531167552676_8178556783195245499_o

Wednesday

WOD

A) Front Squat 3-3-3-3-3

 

B) “TK”

As many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps 30/24″
12 Kettlebell Swings 32/24kg

TK_edit

In memory of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, who died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

Tuesday

WOD

“Dave Castro Challenge”

For Time:

30 Muscle Ups

30 Power Snatches 62/43kg

30 Clean & Jerks 62/43kg

** 20 min cap **

10690185_831435530231640_5493695586331088101_n

Monday

WOD

A) Shoulder Press 5-5-3-3-1-1-1

 

B) Five rounds for time of:

15 Thrusters 43/30kg

15 Bar-facing Burpees

10830912_10152522336802676_114039875353513170_o

Saturday

WOD

A) Deadlift 5-5-5-5-5

 

B) Every minute on the minute for 10 minutes:

ODDS 10 Overhead Squats 60/40kg

EVENS 50 Double Unders

10841845_10152493405302676_5193745866506079831_o

Friday

WOD

A) “Double Tabata Row” for total calories: 8 x 40 secs / 20 secs

This Tabata interval is 40 secs of work followed by 20 secs of rest for 8 intervals.

 

B) As many reps as possible in 3 minutes:

9 Power Snatch 62/43kg

15 Power Clean 62/43kg

21 Push Jerk 62/43kg

Max rep Overhead Squat 62/43kg

1014974_10152492400917676_4450008446242238349_o

Thursday

WOD

A) Every minute on the minute for 8 minutes:

5 Push Jerks @ Bodyweight (racked)

 

B) For Time:

50 Ring Dips

50 Toes to Bar

50 Burpees

1518929_10152502020877676_3533047144688916295_o

Wednesday

WOD

A) Squat Clean 2-2-2-2-2

 

B) As many rounds as possible in 10 mins of:

6 Squat Cleans 55/40kg

12 Pull-ups

24 Double Unders

10860961_827337223974804_3707164046123844900_o

Tuesday

WOD

As many reps as possible in 20 mins of:

20 Deadlifts 125/85kg
40 Wall Balls 9/6kg, 10ft
20 Hang Power Cleans 80/55kg
40 Wall Balls 9/6kg, 10ft
20 Push Press 60/40kg
40 Wall Balls 9/6kg, 10ft

10865799_10152505939197676_3805438881329427026_o

Saturday

WOD

A) “Diane”

21-15-9 reps for time of:

Deadlift 102/70kg

Handstand Push-ups

 

B) AMRAP 3 minutes:

Walking Lunge with overhead barbell 52/35kg

Score is max meters accumulated.

10866229_827902787251581_11069160311396151_o

 

Friday

WOD

A) Jerk 1 Rep Max

 

B) Five rounds for time of:

10 Push Jerk 60/40kg
15 Toes to Bar
Run 200m with med ball 9/6kg

IMG_0605

Happy Birthday Sacha! 18 years young today :)

Thursday

WOD

A) Hang Snatch 1-1-1-1-1-1-1

 

B) “The Admiral”

Three rounds for time of:
20 Burpee Pull-ups
20 Front Squats 70/45kg
20 Box Jumps 24/20″

10869448_834009616640898_7439381351182852463_o

Wednesday

WOD

A) Weighted Ring Dip 5-5-5-5-5

 

B) As many rounds as possible in 12 mins of:

9 Dumbbell Thrusters 20/15kg

1 Rope Climb, 15 ft

10917241_10152486401802676_2684523492788155261_o

Tuesday

WOD

A) Three rounds for time of:

20 Chest to Bar Pull-ups

100 Double Unders

 

B) As many rounds as possible in 5 mins of:

4 Deadlifts 125/90kg

8 Push Press 60/40kg

1513770_834174539957739_1610107628054117459_n

Monday

WOD

A) Back Squat 3-3-3-3-3

 

B) For Time:
10 Shoulder Press 52/35kg
15 Overhead Squats 52/35kg
20 Push Press 52/35kg
25 Front Squats 52/35kg
30 Push Jerks 52/35kg
35 Back Squats 52/35kg

10891819_833583496683510_6726052558729109562_n

Saturday

WOD

A) For Time:
21 Deadlifts 102/70kg
Run 400m
18 Deadlifts 102/70kg
Run 400m
15 Deadlifts 102/70kg
Run 400m
12 Deadlifts 102/70kg
Run 400m

 

B) EMOM 10 minutes:

ODDS 20 Wall Balls 9/6kg, 10ft target

EVENS 10 Hang Power Cleans 60/40kg

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Friday

WOD

A) Thruster 3-3-3-3-3

 

B) “Bergeron Beep Test”

EMOM for as long as possible:
7 Thrusters 35/25kg
7 Pull ups
7 Burpees

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Thursday

WOD

A) Overhead Squat 7RM

 

B) As many rounds as possible in 8 mins of:

2 Rope Climbs, 15 ft
4 Wall Climbs
8 Dumbbell Snatches 40/25kg

10277700_840770652631461_159177173296373239_n

Wednesday

WOD

A) 20RM Front Rack Lunge (steps)

 

B) As many rounds as possible in 10 mins of:

50 Double Unders

3 Muscle-ups

6 Push Press 60/40kg

9 Wall Balls 15/9kg

1619359_834561443252382_2981764795868327736_n

Tuesday

WOD

A) Shoulder Press 5-5-5-5-5

 

B) 30-20-10 reps for time of:

Kettlebell Snatch 32/24kg

Burpees

10862677_10152455404772676_7018605490628924547_o

Monday

WOD

A) Hang Power Clean 3-3-3-3-3

 

B) “Mary”

As many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Pistols, alternating
15 Pull-ups

10404906_10152458082077676_7989845578006556484_n

Saturday

WOD

A) 100 Toes to Bar for time

 

B) Five rounds for time of:

21 Sumo Deadlift High-pull 43/30kg

Run 400m

10486243_822822591092934_6829620038401522910_o

Friday

WOD

A) Front Squat 2-2-2-2-2

 

B) Death by Ring Push-up

Rest 5 minutes

Death by Bodyweight Front Squat 

Thursday

WOD

A) Overhead Squat 5-5-5-5-5

 

B) CrossFit Games Open 14.2

As many reps in 3 mins as you can of:
2 rounds of:
10 Overhead Squats 43/30kg
10 Chest to Bar Pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16.
Follow the same pattern until you fail to complete both rounds within 3 minutes.

Wednesday

WOD

A) Run 1 mile for time

 

B) CrossFit Games Open 14.1

As many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches 35/25kg

Tuesday

WOD

A) Push Jerk 5-5-5-5-5

 

B) CrossFit Games Open 14.4

As many reps in 14 mins as you can of:
60 cal Row
50 Toes to Bar
40 Wall Balls 9/6kg, 10/9 ft target
30 Cleans 61/43kg
20 Muscle Ups

Monday

WOD

“The Open Test”

As many reps as possible in 20 min:

50 Wall Balls 9/6kg
50 Double Unders
40 Box Jumps 24/20″
40 Toes to Bar
30 Burpees
30 Chest to Bar Pull-ups
20 Power Cleans 65/45kg
20 Push Jerks 65/45kg
10 Snatches 65/45kg
10 Muscle Ups

10872795_825997600775433_4080941840226891792_o

Saturday

WOD

A) Back Squat 5 x 5 across

 

B) CrossFit Games Open 14.3

As many reps in 8 mins as you can of:
10 Deadlifts 61/43kg
15 Box Jumps 24/20″
15 Deadlifts 84/61kg
15 Box Jumps 24/20″
20 Deadlifts 102/70kg
15 Box Jumps 24/20″
25 Deadlifts 125/84kg
15 Box Jumps 24/20″
30 Deadlifts 143/93kg
15 Box Jumps 24/20″
35 Deadlifts 166/102kg
15 Box Jumps 24/20″

Friday

WOD

A) Power Snatch 3-3-3-3-3

 

B) For Time:

21 Power Snatch 43/30kg

21 Burpees

21 Pull-ups

15 Overhead Squats 43/30kg

15 Burpees

15 Pull-ups

9 Squat Snatch 43/30kg

9 Burpees

9 Pull-ups

10553652_826840997357760_6039906863454917200_o

 

Wednesday

WOD

A) Push Press 5-5-5-5-5

 

B) 21-18-15-12-9-6-3 reps for time of:

Push Press 52/35kg

Pistols (alternating)

10395818_10152446889367676_3089646500708317616_n

Tuesday

WOD

Death by Ring Dip

Rest 5 minutes

Death by Hang Power Clean @ 3/4 Bodyweight

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