WOD – Saturday, 15/12/2018

WOD
[A] For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

[COMPETITION TRAINING]
[B] No extra training. Rest and recover.

Photo Credit: Wendy Swift

Tess PP.jpg

WOD – Friday, 14/12/2018

WOD
[A] Deadlift
5-3-3-2-2-2-1-1-1-1

[COMPETITION TRAINING]
[B] AMRAP 10 mins
6 Muscle Ups
20m Handstand Walk

[C] For time:
400m Farmers Carry, 2 x 32kg (2 x 24kg)
Every time you break, run and touch the starting line before continuing

Photo Credit: Wendy Swift

Johnnie KB.png

WOD – Thursday, 13/12/2018

WOD
[A] 21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

[COMPETITION TRAINING]
[B] Back Squat
3-3-3-3-3

[C] For time:
1600m run
30 Burpees to 6″ jump

Photo Credit: Wendy Swift

Row start.png

WOD – Wednesday, 12/12/2018

WOD
[A] Thruster
5-5-5-5-5

[COMPETITION TRAINING]
[B] For time:
50 Burpee Box Jump Over

[C] For time:
10 x 30m Prowler push
rest 30 sec between each

M: 20kg W: unloaded

Photo Credit: Wendy Swift

Mamiko PP.png

WOD – Tuesday, 11/12/2018

WOD
[A] 2012 Reebok CrossFit Games Track Triplet
3 rounds for time of:
52kg (35kg) Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

[COMPETITION TRAINING]
[B] Clean & Jerk
2-2-2-2-2

[C] Row
5 x 1:30 for total cals
Rest 60 secs between each effort

Photo Credit: Wendy Swift

WOD done.png

WOD – Monday, 10/12/2018

WOD
[A] “The Chief”
Complete as many rounds and reps as possible in 3 minutes of:
3 Power Cleans, 62kg (42kg)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 Cycles.

[COMPETITION TRAINING]
[B] EMOM 12
Power Snatch x 2

[C] AMRAP 10 mins
5 Bar Muscle Up
10 GHD Situp
50 Double Unders

Photo Credit: Wendy Swift

Jo Andrew push ups.jpg

WOD – Saturday, 8/12/2018

WOD
[A] 5 rounds for time:
400m run
30 Wall Ball, 10kg (6kg)

[COMPETITION TRAINING]
[B] No extra training, rest & recover

Photo Credit: Wendy Swift

Tom kip PU.jpg

WOD – Friday, 7/12/2018

WOD
[A]18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars

Men: 35kg
Women: 25kg

[COMPETITION TRAINING]
[B] EMOM 10
Power Clean & Jerk x 2

[C] Farmers Carry
10-10-10-10

4 attempts for max load for 10m

Photo Credit: Wendy Swift

Jo tuck sit.jpg

WOD – Thursday, 6/12/2018

WOD
[A] Bench Press
5-5-5-5-5

[B] Deadlift
5-5-5-5-5

[C] Tabata Pushups
Lowest rep

Superset [A] & [B]

[COMPETITION TRAINING]
[B] AMRAP 10 mins
15 GHD Situps
20 Pistols
30 cals Airbike

[C] Bar Muscle Ups
3 x max reps

Rest 1 min between efforts

Photo Credit: Wendy Swift

Joe run.png

WOD – Wednesday, 5/12/2018

WOD
[A] On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks 70kg (50kg)
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks 70kg (50kg)

[COMPETITION TRAINING]
[B] EMOM 10
Hang Snatch x 2

[C] Overhead Squat
3-3-3

No racks, taken from the ground

Photo Credit: Wendy Swift

Class pistol wod.jpg

WOD – Tuesday, 4/12/2018

WOD
[A] Back Squat
5-5-5-5

Press
5-5-5-5

Bent Over Row
5-5-5-5

[COMPETITION TRAINING]
[B] AMRAP 10 mins
10 DB Snatch, 32kg (22kg)
3 Rope Climb

[C] Yoke Walk
As far as possible in 3 mins

Load the Yoke to double bodyweight
Mark out a 10m track

Photo Credit: Wendy Swift

Dave L sit.png

WOD – Monday, 3/12/2018

WOD
[A] Complete as many rounds as possible in 15 minutes of:
5 Strict muscle-ups
4 Squat snatches, 85kg (57kg)

[COMPETITION TRAINING]
[B] Row
As far as possible in 10 minutes

[C] For time:
50 HSPU

Every time you break, do 10 burpees before continuing

10 min time cap

Photo Credit: Wendy Swift

Joe PP.jpg

WOD – Saturday, 1/12/2018

WOD
[A] Bulger
10 rounds for time of:
Run, 150 m
7 Chest-to-bar Pull-ups
7 Front Squats, 62kg (42kgs)
7 Handstand Push-ups

[COMPETITION TRAINING]
[B] No extra training. Rest and recover.

Photo Credit: Wendy Swift

Deb back squat.jpg

WOD – Friday, 30/11/2019

WOD
[A] Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

[COMPETITION TRAINING]
[B] Clean & Jerk
1-1-1-1-1

[C] Bent Over Row
6-6-6

Photo Credit: Wendy Swift

Class chipper Jade Daz.jpg

WOD – Thursday, 29/11/2018

WOD
[A] Front Squat
1-1-1-1-1-1-1-1-1-1

[COMPETITION TRAINING]
[B] AMRAP 9 mins
Airbike 20 Cals
Handstand Walk 20m

[C] For time:
5 rope climbs, 15′
Start from a seated position and return to a seated position for each rep. Feet may be used.

Photo Credit: Wendy Swift

Andrew row.jpg