Friday, May 24, 2019

Saturday 25th May 2019



Eva
5 Rounds
  • ·       Run 800m (block)
  • ·       30 KB Swings
  • ·       30 Pull Ups

Scaled options
  • ·       3 Rounds
  • ·       Reduce KB Swings & Pull Ups


Thursday, May 23, 2019

Friday 24th May 2019



Linda (the 3 bars of death)
10-9-8-7-6-5-4-3-2-1
  • ·       1 ½ Bodyweight Deadlift
  • ·       Bodyweight Bench Press
  • ·       ¾ Bodyweight Clean


Wednesday, May 22, 2019

Thursday 23rd May 2019



AMRAP 25 mins
  • ·       50 Air Squats
  • ·       40m sprint (driveway)
  • ·       30 Sit Ups


Finisher
  • ·       3 x 8 Curls
  • ·       3 x 8 Skull crushers


Tuesday, May 21, 2019

Wednesday 22nd May 2019



Back Squats
  • ·       4-4-4-4

7 Rounds
  • ·       12 Hang Power Cleans (30/20)
  • ·       12 HR Push Ups
  • ·       12 Windscreen wipers (Bar)


Sunday, May 19, 2019

Monday 20th May 2019



Pull Ups
  • ·       4-4-4-4

6 Rounds
  • ·       12 Russian KB Swings
  • ·       12 Plate Sit Ups

Finisher
  • ·       30 KB Twists


Friday, May 17, 2019

Saturday 18th May 2019



½ Tripple 3 (mod from CrossFit Games 2014)
  • ·       Row 1500m
  • ·       150 Double Unders (300 skips)
  • ·       Run 3 laps of the block


Thursday, May 16, 2019

Friday 17th May 2019



Back Squats
  • ·       3-3-3-3

4 Rounds
  • ·       15 Box Jumps
  • ·       12 KB Swings
  • ·       9 Burpees


Wednesday, May 15, 2019

Thursday 16th April 2019



Cindy

AMRAP 20 mins
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats


Tuesday, May 14, 2019

Wednesday 15th April 2019



Arm Bar
  • ·       5-5-5 each arm

5 Rounds
1 min at each station for max reps
  • ·       DB Snatches
  • ·       Knee to elbow
  • ·       DB Press

Rest 1 minute between rounds

Monday, May 13, 2019

Tuesday 14th May 2019



Push Jerk
  • ·       2-2-2-2-2

5 Rounds
  • ·       2 Wall walks
  • ·       8 DB Step Ups
  • ·       12 Burpees
  • ·       40m Farmers walk


Sunday, May 12, 2019

Monday 13th May 2019



The Bear Complex
5 Rounds
1 Round consists of 7 unbroken sets:
·         Power Clean
·         Front Squat
·         Push Press
·         Back Squat
·         Push Press


The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take around 30 minutes to complete.

Friday, May 10, 2019

Saturday 11th May 2019



Brenton
5 Rounds
  • ·       Bear Crawl 100 feet
  • ·       Standing Broad Jump 100 feet
  • ·       Do 3 burpees every 5 broad jumps


Thursday, May 9, 2019

Friday 10th May 2019



Push Press
  • ·       8-8-8-8-8

8 Rounds
  • ·       Sprint 40m
  • ·       8 KB Swings
  • ·       8 Push Ups
  • ·       8 Toes to bar
  • ·       40 Double Unders


Wednesday, May 8, 2019

Thursday 9th May 2019



Band Rows
  • ·       5 x 10

Deadlift
  • ·       5,3,3,2,2,1,1,1

Shuttle sprint intervals
  • ·       5 sets of 30secs work & 15 secs rest


Monday, May 6, 2019

Tuesday 7th May 2019



Morrison
50-40-30-20-10
  • ·       Wall Ball
  • ·       Box Jumps
  • ·       KB Swings


Sunday, May 5, 2019

Monday 6th May 2019



Back Squats
  • ·       6-6-6-6

EMOM 8 mins
  • ·       3 Deadlifts
  • ·       3 Hang Power Cleans
  • ·       3 Push Jerks

Grace
  • ·       30 Clean & Jerks (60/40)



Friday, May 3, 2019

Saturday 4th May 2019



Down Under Individual Event 7 (Mod)
  • ·       10 Shoulder to bar pull ups
  • ·       21 Toes to Bar
  • ·       7 Pistols each leg (14 total)
  • ·       10m OH Walking Lunge (DB)
  • ·       8 STB Pull Ups
  • ·       15 Toes to Bar
  • ·       5 Pistols each leg
  • ·       10m OH Lunge
  • ·       6 STB Pull Ups
  • ·       9 Toes to Bar
  • ·       3 Pistols each leg
  • ·       10m OH Lunge


Thursday, May 2, 2019

Friday 3rd May 2019



Bench Press
  • ·       6-6-6-6

21,18,15,12,9,6,3
  • ·       Burpees
  • ·       Pull Ups
  • ·       Sit Ups
  • ·       Step Ups


Wednesday, May 1, 2019

Thursday 2nd May 2019



DB Rows
  • ·       3 x 5 (each arm)

Glute Bridges
  • ·       3 x 8

Deadlifts
  • ·       3-3-3-3-3

3 Rounds
  • ·       20 Walking Lunges
  • ·       30 Single arm DB Thrusters
  • ·       40 Double Unders


Tuesday, April 30, 2019

Wednesday 1st May 2019



Nate
AMRAP 20 mins
  • ·       2 Muscle Ups
  • ·       4 Handstand Push Ups
  • ·       8 KB Swings (32/24)


Monday, April 29, 2019

Tuesday 30th April 2019


Shoulder to Bar Pull Ups
  • ·       5-5-5-5-5

5 Rounds
  • ·       12 Deadlifts (60/40)
  • ·       9 Hang Power Snatches
  • 6 Overhead Squats

Sunday, April 28, 2019

Monday 29th April 2019



Thrusters
  • ·       2-2-2-2-2-2-2

EMOM 12 mins
  • ·       9 KB Swings
  • ·       Sprint 30m


Friday, April 26, 2019

Saturday 27th April 2019



300
  • ·       25 Pull Ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push Ups
  • ·       50 Box jumps
  • ·       50 Floor wipers
  • ·       50 KB Clean & press (16/12)
  • ·       25 Pull Ups



Thursday, April 25, 2019

Friday 26th April 2019



Hollow Hold
  • ·       3 x 30 secs

Band twists
  • ·       3 x 10 each side

Turkish Get Up
  • ·       3 x 2 each side

4 Rounds
  • ·       40m Farmers walk
  • ·       10 Push Ups
  • ·       10 Pull Ups
  • ·       50 Double Unders


Wednesday, April 24, 2019

Thursday 25th April 2019



ANZAC Day

Wood

5 Rounds
  • ·       Run 400m
  • ·       10 Burpee Box Jumps
  • ·       10 Sumo Deadlift High Pulls
  • ·       10 Thrusters
  • ·       Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. 

Tuesday, April 23, 2019

Wednesday 24th April 2019



Front Squats
  • ·       8-8-8-8

Fran Ladder – 7 min cap
  • ·       Thrusters (40/30)
  • ·       Burpees

3 Thrusters, 3 Burpees, 6 Thrusters, 6 Burpees
9 & 9, 12 & 12 etc for 7 minutes – see how far you get.

Monday, April 22, 2019

Tuesday 23rd April 2019



KB Deadlifts
  • ·       12-12-12-12-12-12


EMOM 15 mins
  • ·       15 Mountain Climbers
  • ·       Sprint 20m


Sunday, April 21, 2019

Monday 22nd April 2019



AMRAP 18 minutes
  • ·       3 Wall Climbs
  • ·       5 Toes to Bar
  • ·       7 Box Jumps
  • ·       9 KB Swings
  • ·       Sprint 100m


Friday, April 19, 2019

Saturday 20th April 2019



Filthy Fifty
  • ·       50 Box jumps (24/20)
  • ·       50 Jumping pull-ups
  • ·       50 Kettlebell swings (16/12)
  • ·       Walking Lunge, 50 steps
  • ·       50 Knees to elbows
  • ·       50 Push press (20/15)
  • ·       50 Back extensions
  • ·       50 Wall ball shots (20/14)
  • ·       50 Burpees
  • ·       50 Double unders



Thursday, April 18, 2019

Friday 19th April 2019



Back Squats
  • ·       3-3-3-3

3 Rounds
  • ·       Run 200m
  • ·       18 SDLHP – KB
  • ·       12 Floor Wipers
  • ·       6 Jumping Lunges

Tyre Flips

Wednesday, April 17, 2019

Thursday 18th April 2019



Bent Over Rows
  • ·       6-6-6-6

15-12-9-12-15
  • ·       Hang Power Cleans
  • ·       Double Unders x2 (30-24-18-24-30)


Tuesday, April 16, 2019

Wednesday 17th April 2019



DB Bench Press
  • ·       8-8-8-8

5 Rounds
  • ·       10 Toes to wall
  • ·       10 Back Extensions
  • ·       10 Burpees
  • ·       Sprint to street

·       Rest 1 minute between rounds

Monday, April 15, 2019

Tuesday 16th April 2019



Deadlift
  • ·       3-3-3-3-3

AMRAP 15 mins
  • ·       10 Overhead Lunges
  • ·       10 Push Ups
  • ·       10 KB Twists


Sunday, April 14, 2019

Monday 15th April 2019



Chin Ups (weighted)
  • ·       2-2-2-2-2

5 Rounds
  • ·       10 V Sits
  • ·       15 Box Jumps
  • ·       20 Wall Ball
  • ·       40m Farmers Carry


Friday, April 12, 2019

Saturday 13th April 2019



Murph – outdoor version
  • ·       Run 1600m
  • ·       100 KB Swings
  • ·       200 Push Ups
  • ·       300 Squats
  • ·       Run 1600m

Multiple variations are possible so it can be modified for anyone even if just walk.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.