"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Thursday, September 30, 2010
Wednesday, September 29, 2010
Thursday 30th September
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 reps 50/35kg Push press
10 KB Swings, 24/16kg
10 Box jumps, 24 inch box
Tuesday, September 28, 2010
Wednesday 29th September 2010
"Farmzilla"
3 Round for time:
Sledge Hammer 20R/20L
Sandbag Carry 100m
Farmers Carry 50m
Tire flip 10 flips out 10 flips back
Monday, September 27, 2010
Sunday, September 26, 2010
Monday 27th September 2010
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Saturday, September 18, 2010
Sunday 26th September 2010
WOD 1As Many Reps As Possible from
1 min muscle up ( worth 2 reps each)
2 min jumping pullups, set up with point of elbow just above shoulder)
3 min lateral jumps (across an back = 1) 2plates/1plate
4 min squats
1point per rep, except Each muscle is worth 2
score = total of all reps
WOD 2
Ground to Over Head
males 1800kg
options
60kg x30 reps
50kg x 36 reps
40kg x 60 reps
30kg x 60 reps
20kg x 90 reps
females 1200kg
40x30 reps
30kg x 40 reps
25kg x 48 reps
20kg x 60 reps
15kg x 80 reps
the twist,
WOD 3
max rep wallball in 5 min 14lbs/10lb
after you have done ring pushups based on your place after first two workouts.
ie 47 competitors so if your ranked 1st = 47 ring pushups, 2nd 46 RPU, -> 47th=1ring pushup
Only wallball shots count to total, winner of this WOD wins the Challenge
Thursday 23rd September 2010
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 15kg dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 15kg dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Wednesday 22nd September 2010
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Monday 20th September 2010
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post all 4 times to comments
Friday, September 17, 2010
Saturday 18th September 2010
Three rounds, 9-6-and 3 reps, for time of:
Thrusters 75kg/52.5kg
Muscle-Up
Thursday, September 16, 2010
Friday 17th September 2010
" Josh "
For time
21 Overhead squat, 42.5/30kg
42 Pull-ups
15 Overhead squat, 42.5/30kg
30 Pull-ups
9 Overhead squat 42.5/30kg
18 Pull-ups
post time to comments
Wednesday, September 15, 2010
Thursday 16th September 2010
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Tuesday, September 14, 2010
Wednesday 15th September 2010
Complete five rounds of:
On the rings, lower from an inverted hang,
slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 7-8' off the ground depending on your height and the second 10cm off the ground.
Post impressions to comments. This is NOT a For time WOD
Saturday, September 11, 2010
Tuesday 14th September 2010
15-12-and 9 reps, for time of:
Barbell Thrusters 60/42.5kg
Weighted Pull-ups 20/15kg
For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.
Monday 13th September 2010
Today's WOD comes from "The Cell" in Perth
5 Rounds
AMRAP in 1 min
3 burpees
5 Power cleans 60/42.5kg
rest 30sec between rounds
record total reps per round
Friday, September 10, 2010
Sunday 12th September
REST DAY
Jason doing his best impression of the "Rowed Kill" poster (background), Thanks Brite from Concept 2 Australia for sending it our way
Sunday, September 05, 2010
Saturday 11th September 2010
"Helton"
Three rounds for time of:
Run 800 meters
30 Dumbbell squat cleans 20/15kg
30 Burpees
Post time to comments
Friday 10th September 2010
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Thursday 9th September 2010
"Murph"
For time:
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
Partition the pullups,pushups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Wednesday 8th September 2010
Five rounds for time of:
Row 250 meters
10 Front squat, 60/42.5kg
15 GHD Sit-ups
20 Box jumps, 24 inch box
Monday 6th September 2010
"Severin"50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.
Alternative WOD
30min AMRAP
5 Strict Pullups
10 Pushups
Run Block (about 500m)
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