Author Archive

Friday, 29 August 2014

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Complete the following for time:

Row 800m

15 x chest to bar pull up

15 x thrusters (95/65)

Row 600m

12 x chest to bar pull up

12 x thrusters (115/85)

Row 400m

9 x chest to bar pull up

9 x thrusters (135/105)

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Thursday, 28 August 2014

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10 Wall Balls

20 KBS

30 V-Ups

40 DUs

50 KB SDHP

40 DUs

30 V-Ups

20 KBS

10 Wall Balls

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Wednesday, 27 August 2014

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Bench Press 10-8-8 @ 65-70-75%

 

‘Upper Body Round Robin’

15 min AMRAP:

Cash In: 800m Run then,

10 DB PP (50/30)

20 Abmat Sit-ups

10 Ring Dips

20 Push-ups

10 Over the Bar ‘Heel Claps’

1 Rope Climb

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Tuesday, 26 August 2014

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Squat 10-8-8 @ 65-70-75%

 

EMOM 12 Mins:

3 Squat Cleans (AHAP) – even mins

10 Box Jumps (24/20) – odd mins

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Monday, 25 August 2014

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“Helen”

3 Rounds For Time:

400 Meter Run

21 KBS (53/35)

12 Pull-ups

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Friday August 15th, 2014

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Complete 3 rounds for time of:

Run 600m

20 x Burpees

10 x Clean (165/115)

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Thursday August 14th, 2014

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Strength: 1-3 RM Bench

 

1) Complete the following for time:

100 x double unders

50 x DB snatch (70/40)

25 x toes to bar

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Tuesday August 12, 2014

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15-10-5

Dead Lift 275/185

HSPU

20 Box Jump (30/24)

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Monday, 11 August 2014

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1-3 RM Squat

then

25-20-15-10-5

Calorie Row

KBS (53/35)

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Friday, April 4, 2014

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‘Karen likes to Clean’
150 Wall Balls (20/14)
*Every 2 mins stop and perform
3 x Power Cleans (135/95)
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Thursday, April 3, 2014

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“300”
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24/20)
50 TTB
50 Kettlebell Clean and Press (35/25)
25 Pull Ups
‘This is SPARTA!’
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Wednesday, April 2, 2014

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Bench Press
10 @ 65%
8 @ 70%
8 @ 75%
Death by Burpee:
On the minute – perform 4 bpes the first minute, 6 bpes the second minute, 8 bpes the third minute, and so on until you cannot complete the requisite amount of bpes in one minute.
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Tuesday, April 1, 2014

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Front Squat
10 @ 65%
8 @ 70%
8 @ 75%
‘Hot Sauce’ – A Tribute to T-Battle
In 10 minutes, complete as much of the following as possible:
(if you finish – repeat…)
Row 750m
21 FS (135/95)
30 C2B Pull ups
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Monday, March 31, 2014

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12 MIN AMRAP:

5 HSPU

10 Deadlifts (225/155)

10 Box Jumps (24/20)

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Friday, March 28, 2014

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WOD 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

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