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 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 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 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 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 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 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 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 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 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 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 080610

Back Squats 5 Reps Max

Result: 130kg

then:-

Press 5 Reps Max

Result: 60kg @ 3reps

then:-

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

7 Press @ 40kg
7 Chest-to-Bar Pull Ups
14 Squats
Result: 13rounds + 7

WOD 073010

Back Squat 3 x 10 @ 95kg

then:-

Press 5-3-3-1-1

Result: 45 / 55 / 60 / 62.5 / 65

then:-

For time of:-

50 Handstand Push Ups

25 Deadlifts @ 70kg

50 Pull Ups

25 Deadlifts @ 70kg

50 Push Ups

25 Deadlifts @ 70kg

Result: 12:20mins

WOD 072010

Press 3-3-3

Result: 55, 60, 60kg

then:-

Push Press 3-3-3

Result: 65, 75, 80kg

then:-

For time of:-

100 Ring Dips (Ring must be at a height of Muscle Up.)

Result: 9:38mins

WOD 071210

Back Squats 5-5-5-5-5

Result: 70, 80, 100, 110, 120kg

then:-

3reps x 1set
Press
Result: 55kg

then:-

5 rounds for time of:-
15 Back Squats @ 70kg
7 Muscle Ups
Result: 14:38mins

WOD 070610

Press 3 x 3

Result: 55kg

then:-

Push Press 3 x 3

Result: 65kg

then:-

Push Jerk 3 x 3

Result: 75kg

then:-

5 rounds for time of:-

100 Double Unders

20 Burpees

Result: 14:29mins

then:-

Deadlift 3-3-2-2-1-1-1

Result: 120, 130, 140, 150, 155, 160, 160kg

then:-

3 rounds of:-

5 x 60yard/ 54meters Shutter Runs

*Rest 3 minutes between efforts.
*less than 200 lbs - 60 seconds and below

WOD 062310

Power Cleans 3-3-3-3-3

Result: 80kg

then:-

Press 3-3-3

Result: 50, 55, 55kg

then:-

5 rounds for time of:-

Maximum Repetition Back Squat @ 100kg

7 Burpees to Box Jumps @ 24"

Result: (15, 12, 11, 10, 10) 27:52mins

then:-

In 12 minutes, complete as many rounds as possible of:
10 Toes-to-Bar
10 Medicine Ball Cleans @ 10kg/5kg
Result: 11 rounds + 6 Toes-to-Bar

WOD 061510

2 rounds of:-
5 Back Squat @ 75kg (65% of 1 Rep Max)
*Rest 45secs between rounds.

then:-

5 Presses @ 55kg

then:-

3 rounds of:-
12-15 Ring Dips
Result: 15, 15, 15reps

then:-

In 8 minutes, complete as many round as possible of:-
3 Deadlifts @ 125kg (RX'd 145kg)
5 Double 30lbs (RX'd 50lvs) Dumbell Box Jump @ 24"
Result: 6 rounds

then:-

150 Kettlebell Snatch @ 24kg

*Overhead rest only.

*Penalty for any other racking/ resting position/ placing kettlebell on floor is 5 strict pull ups, 10 chest-to-bfloor push ups, 15 double unders.

*Switching arms are allowed.

Result: 10:45mins (3x rest = 15 strict pull ups/ 30 chest-to-floor/ 45 double unders)

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 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