WOD – Saturday, 23/6/2018

WOD
[A] For time:
1000m Row
40 KB swings 32kg (24kg)
20 Strict HSPU
30 KB swings 32kg (24kg)
15 Strict HSPU
20 KB swings 32kg (24kg)
10 Strict HSPU
800m Run

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Group wod2_preview.jpeg

WOD – Friday, 22/6/2018

WOD
[A] 4 rounds for time of:
12 Deadlifts, 70kg (50kg)
9 Hang Power Cleans, 70kg (50kg)
27 Wall Balls, 20lbs (14lbs)

[COMPETITION TRAINING]
[B] For time:
20 Burpee bar muscle ups
20m Handstand walk

[C] For time:
200m Overhead KB walk
2x24kg (2x16kg)

Photo Credit: Wendy Swift

Liam high box success_preview.jpeg

WOD – Thursday, 21/6/2018

WOD
[A] Push Press
5-5-5-5-5

[B] Bent over row
5-5-5-5-5

[C] Tabata sit-up
Lowest reps

Superset A & B

[COMPETITION TRAINING]
[D] For Time:
60 Knees to elbows

[E] For Time:
Row 30cals
Airbike 50cals
Run 800m

Photo Credit: Wendy Swift

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WOD – Wednesday, 20/6/2018

WOD
[A] “Candy”
5 Rounds for time:
20 Pull ups
40 Push ups
60 Squats

[COMPETITION TRAINING]
[B] Fat bar Hang Power Clean
3-3-3

[C] Tyre flips
3×10
Rest as required in between
Use the large tyre
Preform in pairs if to heavy

Photo Credit: Wendy Swift

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WOD – Tuesday, 19/6/2018

WOD
[A] 10 rounds for time:
8 Burpees
200m Run
4 Muscle Ups

Compare to 27/4/2018

[COMPETITION TRAINING]
[B] Every minute, on the minute for 10 minutes:
Squat Snatch x 1

[C] Tabata Air Bike
8 intervals of 20 sec work / 10 sec rest for Total Calories
Set the Tabata Interval setting on the bile so that rest calories are not accumulated

Photo Credit: Wendy Swift

Chris B workout done_preview.jpeg

WOD – Monday, 18/6/2018

WOD
[A] Clean
3-3-3

[B] AMRAP 12 mins
6 Dumbbell Squat Clean, 20kg (15kg)
12 Dumbbell Push Press, 20kg (15kg)
36 Double unders

[COMPETITION TRAINING]
[B]Each for time:
3 x Row 1000m
rest 2 mins in between

[C]GHD situps
3 sets of 15-30

Photo Credit: Wendy Swift

Kyran Barbell_preview.jpeg

WOD – Saturday, 16/6/2018

WOD
[A] Nancy
5 rounds for time of:
400-meter run
15 overhead squats

[COMPETITION TRAINING]
[B] No extra training. Rest & Recover

Photo Credit: Wendy Swift

Matt clean2_preview.jpeg

WOD – Friday, 15/6/2018

WOD
[A] Clean & Jerk
3-3-2-2-2-1-1-1-1-1

[COMPETITION TRAINING]
[B] Complete as many rounds and reps as possible in 10 mins:
6 Deficit HSPU 4″ (2″)
3 Muscle Ups
1 Rope Climb

[C] For time:
75 DB Snatch, 32kg (20kg)
Alternating hands

Photo Credit: Wendy Swift

Training Hard_preview.jpeg

WOD – Thursday, 14/6/2018

WOD
[A] For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

[COMPETITION TRAINING]
[B] For time:
Run 800m
Air Bike 50 cals
Row 30 cals

[C] For time:
50m Handstand Walk

Photo Credit: Wendy Swift

Loz run_preview.jpeg

WOD – Wednesday, 13/6/2018

WOD
[A] 10 1minute round of:
10 Burpees over the bar
Max reps of power snatches

Rest 2 mins between rounds

Men: 155lb (70kg)
Women: 105lb (47.5kg)

[COMPETITION TRAINING]
[B] Deadlift
5-5-5

[C] AMRAP 5mins
Strict HSPU

Photo Credit: Wendy Swift

Johnny run_preview.jpeg

WOD – Tuesday, 12/6/2018

WOD
[A] Back Squat
3-3-3-3-3

Shoulder Press
3-3-3-3-3

[COMPETITION TRAINING]
[B] Run 2 km TT

[C] AMRAP 7 mins
20kg (15kg) DB Box Step Over 24″ (20″), 10 reps
50 Double Unders

Photo Credit: Wendy Swift

Greg Glassman CFN_preview.jpeg

WOD – Monday, 11/6/2018

WOD
[A] Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 24kg kettlebell
Women: 14-lb. ball, 16kg kettlebell

[COMPETITION TRAINING]
[B] Every minute, on the minute for 10 minutes:
Power Snatch x 1

[C] For time:
30 Burpee Box Jumps, 30″ (24″)

Photo Credit: Wendy Swift

CFKate pistols_preview.jpeg

WOD – Saturday, 9/6/2018

WOD
[A] “Filthy Fifty”
For time:
50 Box Jumps, 24″ (20″)
50 Jumping Pull-ups
50 Kettlebell Swings, 16kg (12kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press, 20kg (15kg)
50 Back Extensions
50 Wall Balls, 20lbs (14lbs)
50 Burpees
50 Double Unders

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Doreen Silvers Press_preview.jpeg

WOD – Friday, 8/6/2018

WOD
[A] Regionals Event 6
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb. (70kg)
Women: 15-ft. rope, 105 lb. (47.5kg)

[COMPETITION TRAINING]
[B] Deadlift
3-3-3-3

[C] For time:
75 Toes to Bar

Photo Credit: Wendy Swift

Phil C&J_preview.jpeg

WOD – Thursday, 7/6/2018

WOD
[A] Heavy Helen
3 rounds for time of:
Run 400 meters
21 Kettlebell swings, 32Kg (24Kg)
12 Chest to Bar pull-ups

[COMPETITION TRAINING]

[B] EMOM 10 Mins
Clean & Jerk

[C] AMRAP 10 mins
Airbike (Cals)

Photo credit: Wendy Swift

Group wod_preview.jpeg