WOD 043010

"Trainers Team WorkOut 043010"

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

Cleans @ 40kg

Toes-to-bar

Result: 9;57mins

Rest 10minutes

15 Overhead Squat @ 30kg

20m Walk @ 20kg Plate Carry

9 Burpees

Result: 5:14mins

Rest 10 minutes

5 minutes AMRAP

4 Ring Dips

8 Kettlebell Swings @ 32kg

Result: 10 rounds

WOD 042910

45-30-15

Pull Ups

Medicine Ball Clean @ 10kg

Result: 7:37mins

"J.T"
21-15-9
Handstand Push Ups (Head-to-floor)
Ring Dips
Push Ups (Chest-to-floor)

Result: 10:07mins

then:-

"Isabel"

30 Power Snatch @ 50kg

Result: 6:37mins

WOD 042610

Every minute, on the minute for 30 minutes, do the following:-

3 Kettlebell Jerks @ 24kg L&R

6 Kettlebell Swings @ 24kg

9 Squats

Result: 30 minutes

WOD 042410

In 10 minutes time, do as many round as possible of:-

5 Dumbell Push Press @ 50lbs L&R

10 Squats

Result: 14rounds + 5

WOD 042310

3 rounds for time of:-

400m Run

15 Hang Power Cleans @ 60kg

5 Muscle Ups

Result: 17:34mins

WOD 042210

"PushMore 1000"

100 Pull Ups (3:58mins)

100 Push Ups (4:02mins)

100 Sit Ups (3:39mins)

100 Squats (2:11mins)

100 Box Jumps @ 24" (8:30mins)

100 Walking Lunges (2:51mins)

100 Handstand Push Ups (12:12mins)

100 Burpees (11:12mins)

100 Knees-to-elbows (8:34mins)

100 Double Unders (1:27mins)

Result: 58:40mins

WOD 042010

15 Handstand Push Ups (Head-to-floor)

15 Kettlebell Swings @ 32kg

Result: 10:47mins

WOD 041910

"Cindy"

In 20 minutes do as many rounds as possible of:-

5 Pull Ups

10 Push Ups

15 Squats

Results: 32 rounds + 5 Pull Ups + 10 Push Ups + 6 Squats

WOD 041810

15-12

Sumo Deadlift High Pulls @ 60kg

Ring Dips

30 Double Unders

Resut: 5:01mins

WOD 041710

15-12-9

Thrusters @ 60kg

Kettlebell Swings @ 24kg

Pull Ups

Result: 7:53mins

WOD 041610

In 30 minutes time, do as many round as possible of:-

5 Deadlift @ 275lbs/125kg

13 Push Ups

9 Box Jumps @ 24"

Result: 12 rounds

WOD 04151

For time of:-

15 Hanstand Push Ups

1 Strict Pull Ups

13 Hanstand Push Ups

3 Strict Pull Ups

11 Hanstand Push Ups

5 Strict Pull Ups

9 Hanstand Push Ups

7 Strict Pull Ups

7 Hanstand Push Ups

9 Strict Pull Ups

5 Hanstand Push Ups

11 Strict Pull Ups

3 Hanstand Push Ups

13 Strict Pull Ups

1 Hanstand Push Ups

15 Strict Pull Ups

Result: 8:49mins

WOD 041410

For time of:-
100 Medicine Ball Cleans @ 10kg
Result: 7:34mins + 400m Run

WOD 041310

Press 3-3-3-3-3

Result: 45, 47.5, 50, 52.5, 55kg

then:-

5 rounds for time of:-

3 Single Kettlebell Press @ 24kg (L&R)

9 Muscle Up to Ring Dips

18 Kettlebell Swings @ 32kg

Result: 10:44mins

WOD 041210

Deadlift 3-3-3-3-3

Result: 140, 145, 150, 155 (x1), 152.5kg (x1)

then:-

In 15mins, Do as many rounds as possible of:-

3 Strict Pull Ups

6 Push Ups

9 Overhead Walking Lunges @ 15kg

* With a 10kg vest.

Result: 15 rounds + 3 Strict Pull Ups + 6 Push Ups

WOD 090410

Team Workout

"Clash of the Spartans"

10 rounds for time of:-

10 Ground-to-Overhead @ 40kg

25 Double Unders

5 Pull Ups

10 Push Ups

15 Squats

Result: 25:03mins

WOD 040710

Press 3-3-3

Result: 50, 55, 57.5kg

then:-

"Helen"

400m Run

21 Kettlebell Swings @ 32kg

12 Pull Ups (Chest-to-bar)

Result: 10:33mins

WOD 060410

10 minutes as many repetition as possible of:-

Single Kettlebell Clean & Jerks @ 24kg

*penalty 5 burpees everytime the kettlebell is being rested on the ground.

Result: 132 repetitions + 5 burpees

then:-

"Tabata Squats"

Result: 186 repetitions

WOD 050410

5 rounds for time of:-

30 Double Unders

20 SIt Ups

15 Pull Ups (Chest-to-bar)

Result: 8:36mins

then:-

FMP - Helping Hand

10000lbs Deadlifts ( 45x 100kg)

5000lbs Cleans ( 45x 50kg)

135lbs Clean & Walk 100yards

Result: 14:53mins

WOD 030410

"Breathing Ladder"

1 to 10 to 1 Kettlebell Swing @ 32kg

then:-

Tabata Push Ups (Chect-to-floor)

Result: 95 repetitions

WOD 040210

Team Workout 040210

"Crossfit Total"

1 repetition maximum of:

Back Squat

Press

Deadlift

Result: Back Squat @ 120kg / Press @ 59.5kg / Deadlift @ 175kg = 354.5kg

then:-

5mins of Kettlebell Snatch @ 24kg

2mins Rest

5mins Kettlebell Clean & Jerks @ 24kg

Result: Snatch = 105 repetitions / Clean & Jerks = 56 repetitions

then:-

3rounds for time of:

10 Medicine Ball Clean @ 10kg

15 Burpees

20 Sumo Deadlift High Pull @ 24kg

Result: 5:43mins