WOD 120710

Back Squat @ 3RM

Result: 130kg

then:-

5 Chest-to-Bar Pull Ups

10 Chest-to-Floor Push Ups

15 Squats

Result: 10 rounds @ 6:32mins / 15 rounds @ 10:41mins

WOD 120610

Push Press 3x3 @ 90% 1RM

Result: 72kg

then:-

Max height box jump

Result: 55"

then:-

10 rounds for time of:

3 Deadlifts @ 125kg

5 Nose-to-Floor Handstand Push Ups

7 Burpees

Result: 12:12

WOD 120410

"Party With The Girls"

Grace: 30 Clean & Jerk
Kelly: 400m Run – 30 Box Jumps
Angie: 20 Pull Ups – 20 Push Ups – 20 Sit Ups – 20 Squats
Nancy: 400m Run, 21 Overhead Squats
Helen: 400m Run – 21 Kettlebell Swings @ 24kg – 12 Pull Ups
Fran: 21 Thrusters – 21 Pull Ups
Diane: 21 Deadlifts 21 Handstand Push Ups
Annie: 50 Double Unders – 50 Sit Ups
Elizabeth: 21 Squat Clean - 21 Ring Dip
Karen: 30 Wall Ball Shots
Isabel: 30 Power Snatch

Result: 54:33mins @ 45kg

WOD 120310

Press 3-3-3-3-3
Result: 45 / 50/ 55 / 60 / 62.5kg

then:-

3 rounds for time of:
15 Front Squats @ 50kg
15 Ring Dips
10 Shutter Run @ 10m
Result: 5:03mins

WOD 120210

7rounds for time of:
10 Chest-to-Bar Pull Ups
10 Back Squats @ 65kg
Result: 7:48

WOD 120110

5 rounds for time of:

12 Push Jerk @ 50kg

20 Box Jump @ 30"

Result: 12:29mins

WOD 113010

Deadlift 3-3-3-3-3

Result: 120 / 130 / 140 / 160 / 165kg

then:-

"J.T."

21-15-9

Nose-to-Floor Handstand Push Ups

Ring Dips

Chest-to-Floor Push Ups

*10kg vested.

Result: 23:53mins

then:-

20 Push Jerk

20 Sumo Deadlift High Pull

20 Overhead Squat

20 Thrusters

20 Front Squat

*Every minute on the minute do 4 burpees.

Result: 10:43mins

WOD 112910

For time of:
100 Kettlebell Sumo Deadlift Highpulls @ 24kg
45 Thrusters @ 30kg
30 Pull Ups

Result: 7:55mins

WOD 112610

“Squat Ladder”
Using a 20kg bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.
Rounds:
1- 10 – Overhead Squat
11- 20 – Front Squat
21+ Back squat

Result: 30mins

then:-

100 Chest-to-Floor Push Ups

100 Kettlebell Swings @ 24kg

100 Box Jumps @ 30"

100 Unanchored Sit Ups

100 Squats

Result: 27:44mins

WOD 112410

3 rounds for time of:

350m Run

350 Rope Skips

35 Kettlebell Swings @ 40kg

Result: 21:37mins

WOD 112310

Weighted Ring Dip 3-3-3-3-3

Result: 32 / 40 / 42.5 / 42.5 / 40kg

then:-

7 rounds for time of:-

5 Nose-to-Floor Handstand Push Ups

10 Deadlifts @ 100kg

10 Chest-to-Bar Pull Ups

20 Double Unders

Result: 17:16mins

WOD 112210

Deadlift 1sets x 4reps @ 90% 1RM
Result: 160kg

then:-

"Blake"
4 rounds for time of:-
30m Overhead Walking Lunges @ 20kg
30 Box Jumps @ 30"
20 Wallballs @ 10kg
10 Nose-to-Floor Handstand Push Ups
Result: 28:17mins

WOD 112010

In 20 minutes, complete as many round as possible of:-

7 Push Jerks @ 45kg

7 Back Squats @ 45kg

15 Chest-to-Floor Push Ups

Result: 11rounds + 4Push Jerks

WOD 111910

Turkish-Get-Up 1-1-1-1-1

Result: 25 / 30 / 30 / 30 / 30kg

then:-

For time of:

15 Nose-to-Floor Handstand Push Ups
1 L-Pull Up
13 Nose-to-Floor Handstand Push Ups
3 L-Pull Ups
11 Nose-to-Floor Handstand Push Ups
5 L-Pull Ups
9 Nose-to-Floor Handstand Push Ups
7 L-Pull Ups
7 Nose-to-Floor Handstand Push Ups
9 L-Pull Ups
5 Nose-to-Floor Handstand Push Ups
11 L- Pull Ups
3 Nose-to-Floor Handstand Push Ups
13 L- Pull Ups
1 Nose-to-Floor Handstand Push Up
15 L-Pull Ups

Result: 16:08mins

then:-

"Lumber Jack"

20 Deadlift @ 125kg

350m Run

20 Kettlebell Swings @ 32kg

350m Run

20 Overhead Squat @ 50kg

350m Run

20 Chest-to-Floor Burpees

350m Run

20 Chest-to-Bar Pull Ups

350m Run

20 Box Jump @ 30"

350m Run

20 Dumbbell Squat Clean @ 50lns

Result: 37:15mins

WOD 111810

Back Squat 3RM

Result: 135kg

then:-

Press 3RM

Result: 60kg

then:-

5 rounds for time of:
30 Medicine Ball Cleans @ 10kg
30 Unbroken Double Unders

Result: 10:05mins

WOD 111710

2 minutes as many reps as possible of:

Double Unders

Result: 214reps

WOD 111610

Bench Press 3-3-3-3-3

Result: 50 / 65 / 75 / 80 / 82.5kg

then:-

10 rounds for time of:
10 Chest-to-Bar Pull Ups
10 Chest-to-Floor Push Ups
10 Sit Ups
10 Squats
Result: 13:03mins

WOD 111510

Weighted Pull Ups

Result: 45 / 50 / 55kg

then:-

Deadlift 1set x 3reps @ 3RM

Result: 160kg

then:-

3 rounds for time of:
50 Sumo Deadlift Highpull @ 20kg
15 Handstand Push Ups
30 Kettlebell Swings @ 32kg

Result: 17:26mins

WOD 111310

21-15-9 reps of:

Ground-to-Overhead @ 50kg

Chest-to-Bar Pull Ups

Result: 9:48mins

WOD 111210

Back Squat 3x3 @ 90% 3RM
Result: 130kg

then:-

Press 3x3 @ 90% 3RM
Result: 55kg

then:-

Deadlift 3x3 @ 90% 3RM

Result: 145kg

then:-

"100 Burpees Remix"

10 Burpees to Wallball @ 10kg

10 Burpees to Lateral Hops @ 20"

10 Burpees to Broad Jumps

10 Burpees to Hanstand Push Ups

10 Burpees to Box Jumps @ 30"

10 Burpees to Chest-to-Bar Pull Ups

10 Burpees to Dumbbell Thrusters @ 35lbs

10 Burpees to Knees-to-Elbows

10 Burpees to Tuck Jumps

10 Burpees to Hand Release

Result: 12:32

WOD 111110

10-8-6-4-2 reps of:
Double Kettlebell Jerk @ 28kg
Ring Dips x2
Result: 8:16mins

then:-

10-8-6-4-2 reps of:
Double Kettlebell Clean & Jerk @ 24kg
Ring Dips x2
Result: 6:30mins

WOD 111010

Back Squats 3-3-3-3-3
Result: 120 / 125 / 130 / 135 / 140kg

then:-

1x Max Reps Pull Ups
Result: 60reps

then:-

1x Max Reps Ring Dips
Result: 40reps

then:-

For time of:
150 Double Unders
*Each time you break DUs, do 5 pull ups immediately.
Result: 1:27mins

WOD 110910

Press 3-3-3
Result: 55 / 60 / 62.5kg

then:-

Push Press 3-3-3
Result: 70 / 70 / 70kg

then:-

3 rounds for time of:
25 Kettlebell Swings @ 32kg
25 Box Jumps @ 30
25 Chest-to-Floor Push Ups
Result: 11:03mins

WOD 110810

Deadlift 3-3-3-3-3
Result: 120 / 130 / 140 / 150 / 150kg

then:-

In 15mins, complete as many round as possible of:
12 Towel Pull Ups
15 Dumbbell Thruster @ 35lbs
Result: 8 rounds

WOD 110610

5 rounds for time of:
10 Deadlifts @ 100kg
10 Chest-to-Floor Burpees
Result: 4:59mins

WOD 110510

5 rounds for time of:
15 Hang Power Snatch @ 45kg
20 Ring Dips
50 Double Unders
Result: 23:00mins

WOD 110410

5 rounds for time of:
21 Knees to Elbows
15 Box Jumps @ 30"
9 Burpee-to-Pull Ups
Result: 18:01mins

WOD 110310

Back Squat 5-5-5-5-5
Result: 100 / 110 / 120 / 130 / 135

then:-

Press 4x1 @ 90% 1RM
Result: 55kg

100 Kettlebell Snatches @ 24kg
*Each time you break, do 5 Push Ups immediately.
Result: 4:17mins

WOD 110210

Spend 10 minutes practicing gymnastic skill of choice:
Practise: Free Handstand / Front and Back Lever

then:-

For time of:
350m Run
50 Double Unders
350m Run
50 Push Ups
350m Run
50 Double Unders
350m Run
35 Handstand Push Ups
Result: 14:46mins

WOD 110110

Deadlift 3x3 @ 90% 3RM
Result: 145kg

then:-

Press 3x3 @ 90% 3RM
Result: 55kg

then:-

10-8-6-4-2 reps of:
Muscle Ups
Kettlebell Swings x3 @ 32kg
Result: 14:05mins

WOD 100610

15 Kettlebell Push Press @ 24kg, L&R
30 Burpees
10 Kettlebell Push Press @ 24kg, L&R
20 Burpees
5 Kettlebell Push Press @ 24kg, L&R
10 Burpees
Result: 6:07mins

Hang Power Clean 3-3-3-3-3

Result: 40 / 60 / 70 / 80 / 80kg

then:-

Weighted Pull Ups 3set x 3reps @ 90% 3RM

Result: 45kg

then:-

21-15-9 of

Deadlift @ 100kg

Handstand Push Up

Double Unders x2

Result: 4:55mins

WOD 100410

20-15-10-5 of:-

Back Squats @ 75kg

then:-

20-15-10-5 of:-

Press @ 40kg

then:-

For time of:
Run 350m
35 Wall Balls @ 10kg
Run 350m
35 Burpees
Run 350m
35 Medicine Ball Clean 10kg
Run 350m
35 Box Jumps @ 24″/18″
Result: 18:23mins & 16:45mins

WOD 100210

Split Jerk 3sets x 3reps @ 65kg

then:-

5 rounds of:-

350m Run

21 Kettlebell Swing @ 24kg

12 Dumbbell Push Press @ 35lbs

Result: 17:38mins

WOD 100110

Press 3-3-3-3-3

Result: 40 / 45 / 50 / 55 / 60kg

then:-

Deadlift 3RM
Result: 160kg

then:-

10-9-8-7-6-5-4-3-2-1 of:
Overhead Squats @ PVC (reps x4)
Weighted Ring Dips @ 20kg
Result:14:17mins

WOD 093010

3 rounds for time of:
35 Sumo Deadlift Highpull @ 32kg
10 Single KB Overhead Squats @ 24kg, L&R
15 Push Ups (with hand release @ the bottom)
*Workout done with 10kg vested.
Result: 16:23mins

WOD 092910

Back Squat 50reps x 1set @60kg

then:-

In 15mins complete as many round as possible of:
10 Box Jumps @ 30"
10 Kettlebell Swings @ 32kg
Result: 10rounds + 10 BJs/5 KBSs

WOD 092810

Spend 15mins to practice Front / Back Lever

then:-

10 rounds for time of:

10 Chest-to-Bar Pull Ups
10 Nose-to-Floor Hanstand Push Ups

Result: 21:54mins

WOD 092710

Deadlift 3-3-3-3-3

Result: 110 / 120 / 130 / 140 / 150kg

then:-

Pull Ups Max reps x 1set

Result: 51reps

then:-

100 Burpees @ 10kg Weight Vest

Result: 11:52mins

WOD 092410

Deadlift 5sets x 5reps @ 90% 5RM

Result: 145kg

then:-

Weighted Ring Dip 3-3-3

Result: 24 / 28 / 32kg

then:-

25-20-15-10-5

Push Press @ 40kg

Double Unders (x2)

Result: 4:32mins

WOD 092310

For time of:-

350m Run

21 Kettlebell Snatch @ 28kg, L&R

350m Run

15 Kettlebell Snatch @ 28kg, L&R

350m Run

9 Kettlebell Snatch @ 28kg, L&R

Result: 13:46mins

WOD 092210

Weighted Pull Up 3-3-3-3-3

Result: 32 / 40 / 42.5 / 45 / 50kg

then:-

In 12 minutes, complete as many rounds as possible of:-

8 Hang Power Clean@ 50kg

8 Wallball @ 10kg

8 Knees-to-Elbow

Result: 7rounds + 5 Hang Power Cleans

WOD 092110

Press 3-3-3

Result: 60 / 62.5 / 63.5kg

then:-

Push Press 3-3-3

Result: 70 / 75 / 80kg

then:-

100 Single Leg Squat @ 16kg (alternating)

Result: 11:56mins

WOD 092010

Back Squat 5-5-5-5-5

Result: 100 / 110 / 120 / 130 / 135kg (x4)

then:-

5 rounds for time of:-

21 Kettlebell Swings @ 32kg

12 Chest-to-Bar Pull Ups

21 Box Jumps @ 30"

12 Nose-to-Floor Hanstand Push Ups

Result: 28:46mins

WOD 091810

"Severin"

50 Strict Pull Ups

100 Push Ups (release hands from floor at the bottom.)

7km Run

*All exercises are done with 10kg vest on.

Result: 52:04mins

WOD 091710

Deadlift 5-5-5

Result: 130 / 140 / 160kg

then:-

Back Squat 2sets x 10reps @ 100kg

(rest 45secs in between.)

then:-

Weighted Pull Ups 3-3-3

Result: 32 / 40 / 44kg

then:-

In 15 minutes, complete as many rounds of possible of:
7 Ring Dips
5 Single Kettlebell Thrusters @ 24kg, Left & Right

Result: 14rounds + 7/5/1

WOD 091610

21-15-9 reps for time of:

Chest-to-Floor Burpees
Hang Power Cleans @ 50kg
Chest-to-Bar Pull Ups
Kettlebell Swings @ 32kg

Result: 13:55mins

WOD 091510

Deadlift 2sets x 10reps @ 115kg

(Rest 45secs in between sets.)

then:-

In 10 minutes, find max height box jump.

Result: 50"

then:-

5 rounds for time of:-

350m Run

12 Medicine Ball Clean @ 10kg

12 Nose-to-Floor Handstand Push Ups

Result: 20:54mins

WOD 091410

Bench Press 3-3-3

Result: 70 / 80 / 85kg (x1)

then:-

Elevated Ring Rows 3sets x Max reps

Result: 30 / 20 / 20reps

then:-

10-8-6-4-2 reps for time of:
Power Clean & Jerk @ 50kg
Double Unders x 3

Result: 6:43mins

WOD 091310

Back Squats 4sets x 1reps @ 135kg

then:-

Press 4sets x 1reps @ 55kg

then:-

Deadlift 4sets x 1reps @ 160kg

then:-

“Cindy”
In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
Result: 32rounds +5 Pull Ups / 10 Push Ups

then:-

“Mary”
In 20 minutes, complete as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats
15 Chest-to-Bar Pull Ups
Result: 11rounds + 5 Handstand Push Ups / 10 Single Leg Squats / 2 Chest-to-Bar Pull Ups

WOD 090910

5 rounds for time of:
Run 350m
10 Dumbbell Power Snatch @ 50lbs, Left & Right
15 Knees to Elbows
Result: 20:47mins

WOD 090810

Back Squat 5-5-5-5-5

Result: 100 / 110 / 120 / 130 / 135kg

then:-

Press 3sets x 3reps @ 55kg

then:-

In 20 minutes, complete as many rounds as possible of:

10 Push Press @ 40kg
10 Pull Ups
20 Squats
Result: 16rounds + 4 Push Press

WOD 090710

Power Snatch 5sets x 5reps @ 75% 1RM

Result: 50kg

then:-

Ring Dips 3sets x Max Reps

Result: 41 / 35 / 30

then:-

150 Kettlebell Swings @ 32kg

*Each break, do 5 burpees immediately.

Result: 18:43mins (20Burpees)

WOD 090610

Deadlift 3sets x 3reps @ 85% 1RM

Result: 150kg

then:-

Deadlift 2set x 10reps @ 50% 1RM

Result: 87.5kg

then:-

Press 1set x 3reps @ 3RM

Result: 60kg

then:-

5 rounds for time of:-

350m Run

25 Unbroken Wallballs @ 10kg

Result: 18:52mins

WOD 090410

“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Complete 5 rounds.
*Rest as needed between sets.
*Record loads for each round.

Result: 40kg / 50kg / 55kg / 57.5kg / 60kg(5rounds)

WOD 090310

3 rounds for time of:-

25 Squats

15 Head-to-Floor Handstand Push Ups

25 Squats

15 Ring Dips

25 Squats

15 Chest-to-Floor Push Ups

*10kg vest is to be wore during workout.

Result: 21:06mins

WOD 090210

For time of:

Run 350m
25 Chest-to-Bar Pull Ups
25 Kettlebell Swings @ 32kg
Run 350m
15 Chest-to-Bar Pull Ups
15 Kettlebell Swings @ 32kg
Run 350m
5 Chest-to-Bar Pull Ups
5 Kettlebell Swings @ 32kg

Result: 10:32mins

then:-

10-9-8-7-6-5-4-3-2-1 of:-

Power Clean @ 60kg

Burpees

Result: 13:12mins

WOD 083010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by t10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Recored reps from all 32 intervals.

Result: 104 Pull Ups / 112 Push Ups / 87 Sit Ups / 178 Squats = Total 481

then:-

"PushMore 24hours Run"

At the top of every hour, run for 10 minutes of maximum distance possible, rest 50 minutes and repeat for 24 Hours. Use the 50 minutes between every effort to eat, sleep and recover. At the end of the 24 hours, total up the amount of distance covered.

Result: 32.256km covered

WOD 082810

"Dianne"

21-15-9

Deadlift @ 100kg

Handstand Push Up

Result: 2:46mins

WOD 082710

200m Walking Lunges

*Every 10 steps, do 3 unbroken burpees.

Result: 7:13mins (36 Burpees)

WOD 082610

3 rounds for time of:-

700m Run

21 Chest-to-floor Push Ups

21 Kettlebell Swings @ 32kg

Result: 16:54mins

WOD 082510

Deadlift 3-3-3-3-3

Result: 120 / 130 / 140 / 150 / 150kg

then:-

3 rounds for time of:-

50 Unbroken Double Unders

25 Unbroken Chest-to-bar Pull Ups

*Every break during double unders, do all over again.

*Every break during chest-to-bar pull ups, do 25 unbroken chest-to-floor push ups immediately before finishing remaining pull ups.

Result: 7:12mins

WOD 082410

Bench Press 3-3-3-3-3

Result: 50 / 60 / 70 / 80 (x2) / 75kg

then:-

150 Single Dumbbell Power Snatch @ 50lbs

*Do 5 push ups immediately once dumbbell is being place on the ground.

Result: 9:12mins (penalty 10 Push Ups)

WOD 082310

In 20 minutes, complete as many round as possible of:-

100m Run

5 Single Arm Kettlebell Push Press @ 24kg, L&R

10 Power Lunges

Result: 16r + 20m

WOD 082010

Power Clean

3sets x 3reps @ 90% 1RM

Result: 75kg

2sets x 8reps @ 50% 1RM

Result: 45kg

then:-

3 rounds of:-

350m Run

21 Kettlebell Swings @ 24kg

21 Pull Ups

350m Run

15 Kettlebell Swings @ 24kg

15 Pull Ups

350m Run

12 Kettlebell Swings @ 24kg

12 Pull Ups

Result: 9:06mins

then:-

"Helen"

3rounds for time of:-

350m Run

21 Kettlebell Swings @ 24kg

12 Chest-to-Bar Pull Ups

Result: 9:17mins

WOD 081910

Front Squat 3-3-3-3-3

Result: 70 / 80 / 90 / 110 / 120 (x1)

then:-

2mins Double Unders

2mins Sit Ups

90secs Double Unders

90secs Sit Ups

60secs Double Unders

60secs Sit Ups

30secs Double Unders

30secs Sit Ups

Result: 403 Double Unders + 157 Sit Ups = 557

WOD 081810

Front Squats 3-3-3-3-3

Result: 80 / 90 / 100 / 110/ 120 (x1)

then:-

20 minutes AMRAP:-

2 Muscle Ups

4 Single Kettlebell Push Press @ 28kg

8 Burpees

Result: 11rounds + 2MU / 2 Single KB Push Press

WOD 081710

Turkish-Get-Up 5reps x 1set

Result: 24kg

then:-

5 rounds for time of:-

15 Deadlifts @ 80kg

15 Box Jumps @ 30"

Result: 10:44mins

then:-

20 minutes AMRAP:-

5 Kettlebell Clean & Push Press @ 24kg, Left & Right

10 Squats

30 Rope Skips

Result: 15rounds