Thursday, October 10, 2013
Thursday 10th October
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
Monday 7th October 2013
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Thursday, October 03, 2013
Wednesday, October 02, 2013
Thursday 3rd October 2013
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Wednesday 2nd October 2013
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
Barbell thruster 42.5/30kg
Pull-ups
Knees to elbows
Tuesday, October 01, 2013
Sunday, September 29, 2013
Monday 30th September 2013
Thursday, September 26, 2013
Wednesday, September 25, 2013
Thursday 26th September 2013
For time:
50 barbell Overhead squat, 20/15kg
100 Abmat sit-ups
25 Overhead squat,52.5/35kg
50 Toes-to-bar
10 Overhead squat, 85/60kg
20 GHD sit-ups
Post time to comments.
Wedneday 25th September 2013
Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up
Post time, load and reps for each. Rest as needed between efforts.
Tuesday, September 24, 2013
Tuesday 24th September 2013
Three rounds for time of:
21 Knees to elbows, 21 reps
21 Kettlebell swing, 24/16
21 Push-ups, 21 reps
3 Rope climb, 3 trips
21 reps 20"
21 Back extension,
Walking lunge, 45m
Post time to comments.
Sunday, September 22, 2013
Monday 23rd September 2013
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
1 Power clean, 100kg/70kg
Post time to comments.
Sunday 22nd September 2013
15 MINUTE AMRAP
Ladder (1 rep, 2 reps, 3 reps etc)
DB Hang Squat Clean Thruster Right Arm 20/15kg
DB Hang Squat Clean Thruster Left Arm 20/15kg
TTB
Saturday 21st September 2013
15 MINUTE AMRAP
Ladder (1 rep, 2 reps, 3 reps etc)
DB Hang Squat Clean Thruster Right Arm 20/15kg
DB Hang Squat Clean Thruster Left Arm 20/15kg
TTB
Friday, September 20, 2013
Friday 20th September 2013
Five rounds for time of:
20/15kg barbell Overhead walking lunges, 15 m
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Wednesday, September 18, 2013
Tuesday, September 17, 2013
Monday, September 16, 2013
Sunday, September 15, 2013
Monday 16th September 2013
"The Don"
For time:
66 Deadlifts, 50/35kg
66 Box jump, 24/20 inch box
66 Kettlebell swings, 24/16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 25/15kg
66 Wall ball shots, 20/14 pound ball
66 Burpees
66 Double-unders
Post time to comments.
Saturday, September 14, 2013
Saturday 14th September 2013
AMRAP in 15 min
20 Kettlebell Sumo Deadlift High Pull 36/24kg
15 Hand release pushups
10 Box Jumps 24/20"
Post score to comments
Thursday, September 12, 2013
Thursday 12th September 2013
21-15-9 reps of
Dumbbell Hang squat clean, 22.5/15kg DB
Handstand push-ups
Post time to comments.
Tuesday, September 10, 2013
Wednesday 11th September 2013
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.
Monday, September 09, 2013
Tuesday 10th September 2013
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Sunday, September 08, 2013
Monday 9th September 2013
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
NOTE: You want to aim to complete this workout in 25 min or less so have weights scaled accordingly.
Wednesday, May 01, 2013
Thursday 2nd May 2013
1RM testing make-up day.
So far the week you should have tested
Bench Press !RM
Max Pullups
Deadlift
Shoulder Press
Back Squat.
If you haven't today is the day to come in and get it done.
If your have the WOD is
Deadlifts
3-3-3-3-3-3
Tuesday, April 30, 2013
Wednesday 1st May 2013
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
Sunday, April 28, 2013
Tuesday 30th April 2013
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Monday 29th April 2013
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 65kg/45kg
Post time to comments.
Saturday, April 27, 2013
Saturday 27th April 2013
Five rounds for time of:
7 Muscle-ups
Run 400 meters
Post time to comments.
Thursday, April 25, 2013
Wednesday 24th April 2013
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Post time to comments.
Tuesday, April 23, 2013
Saturday, April 20, 2013
Monday 22nd April 2013
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 130211.
Friday, April 19, 2013
Wednesday, April 17, 2013
18th April 2013
Five rounds for time of:
Row 500 meters
15 Bench press, 62/45kg
Post time to comments.
17th April 2013
Three rounds,
15-12-and 9 reps, for time of:
Barbell Thrusters 62/45kg
weighted Pull-ups 20/15kg
For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.
Post time to comments.
Wednesday, March 06, 2013
Wednesday 6th March 2013
"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments.
Tuesday 5th March 2013
Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.
Sunday, March 03, 2013
Monday 4th March 2013
Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats
Post time to comments.
Friday, March 01, 2013
Thursday 28th February 2013
"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull, 35/25kg
30 Box jump, 20" box
30 Push press, 35/25kg
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
Monday, February 25, 2013
Wednesday 27th Febuary 2013
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Tuesday 26th February 2013
Seven Rounds
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments
Monday 25th February 2013
"Hamilton"
Three rounds for time of:
Row 1000m
50 Pushups
Run 1000m
50 Pullups
Saturday 23rd February 2013
7 Rounds
1 Rope climb
10 wallball shots 20lb/14lbs
15 KB swings 24kg/16kg
20 Doubleunders
Thursday, February 21, 2013
Wednesday, February 20, 2013
Tuesday 19th February 2013
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips
Tuesday, February 19, 2013
Sunday, February 17, 2013
Monday 18th February 2013
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Post rounds completed to comments.
Saturday 16th February 2013
Seven rounds for time of
7 Push jerk, 70kg/50kg
7 Chest to bar pull-ups
7 Burpees
Thursday, February 14, 2013
Thursday 14th February 2013
"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
Post rounds completed to comments.
Wednesday, February 13, 2013
Wednesday 13th February 2013
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
5:45pm Running drills at Red Track
Monday, February 11, 2013
Monday 11th February 2013
Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Post time to comments.
Saturday 9th February 2013
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments.
Thursday, February 07, 2013
Friday 8th February 2013
For time:
20 Front squat, 92.5kg/65kg
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Wednesday h February 2013
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Tuesday, February 05, 2013
Sunday, February 03, 2013
Monady 4th February 2013
Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box
Saturday, February 02, 2013
Saturday 2nd February 2013
Broomstick Mile
As a team, complete all moves in synchrony with a pvc pipe, everyone stays together for every rep. The run is done in formation at the pace of the slowest runner.
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
Friday, February 01, 2013
Friday 1st February 2013
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Yurii Hanson 3:52. Post times to comments.
Thursday, January 31, 2013
Thursday 31st January 2013
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Wednesday 30th January 2013
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Tuesday, January 29, 2013
Tuesday 29th January 2013
For time:
15 Thruster, 60/42.5kg
Run 200 meters
20 Thruster, 42.5/30kg
Run 400 meters
30 Thruster, 30/20kg
Run 800 meters
Post time to comments.
Monday 28th January 2013
PUBLIC HOLIDAY
Single session 9am
Team WOD's
Tyre flip 450m
Then
x by number of team members
For time:
75 push-ups
At the beginning of each minute perform 20 skips.
Ie team of 4 do 300 pushups, team of 3 do 225 pushups.
Only one team member can be moving at a time
Thursday, January 24, 2013
Wednesday, January 23, 2013
Wednesday 22nd January 2013
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
22 Front squat 35/25kg
Post time to comments.
Monday, January 21, 2013
Tuesday 22nd January 2013
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
Post time, distance and loads to comments.
Monday 21st January 2013
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Kristan Clever 7:59. Post time to comments.
Saturday 19th January 2013
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Thursday, January 17, 2013
Thursday 17th January 2013
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Wednesday 16th January 2013
Deadlift 5-5-5-5-5 reps
5:45 session is a Red track, bring $3 for track hire
Monday, January 14, 2013
Tuesday 15th January 2013
"Lynne"
Five rounds for max reps
Body Weight bench press
Pull-ups
MOve from Bench press to pullups within 30 seconds and Rest 3min between rounds
Sunday, January 13, 2013
Saturday 12th January 2013
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. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Thursday, January 10, 2013
Friday 11th January 2013
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Wednesday 9th January 2013
Find ( best of 3 attempts)
100m sprint
200m sprint
Then
"Griff"
Run 800m
Run 400m backwards
Run 800m
Run 400m backward
Tuesday 8th January 2013
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Saturday 5th January 2013
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:04. Post time to comments.
Compare to 120718.
Monday, January 07, 2013
Wednesday, January 02, 2013
Thursday 3rd January 2012
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Tuesday, January 01, 2013
Wednesday 2nd January 2013
Five rounds for time of:
10 Toes to bar
10 Power snatch, 35/25kg
10 Wall ball shots, 20 pound ball
Tuesday 1st January 2013
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post time to comments.
Monday 31st December 2012
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post time to comments.
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