Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.
Post rounds completed to comments.
Monday, July 31, 2017
Sunday, July 30, 2017
Monday 31st July 2017
4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run
Post time to comments.
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run
Post time to comments.
Saturday 29th July 2017
"Partners in Crime"
MMMFFF
Everyone is on deck for the final workout where executing work in time with a partner is paramount to get to the end of this one where some gymnastic skill will be tested.
For time: (16 min cap)
40 Synchronised Thrusters 60 / 40 kg
30 Synchronised Burpees over the bar
30 Synchronised Clean and jerks 60 / 40 kg
30 Synchronised Burpees over the bar
20 Synchronised Squat snatches 60 / 40 kg
Athlete 1 - 12 Bar muscle ups
Athlete 2 - 10 Bar muscle ups
Athlete 3 - 8 Bar muscle ups
Athlete 4 - 6 Bar muscle ups
Athlete 5 - 4 Bar muscle ups
Athlete 6 - 2 Bar muscle ups
MMMFFF
Everyone is on deck for the final workout where executing work in time with a partner is paramount to get to the end of this one where some gymnastic skill will be tested.
For time: (16 min cap)
40 Synchronised Thrusters 60 / 40 kg
30 Synchronised Burpees over the bar
30 Synchronised Clean and jerks 60 / 40 kg
30 Synchronised Burpees over the bar
20 Synchronised Squat snatches 60 / 40 kg
Athlete 1 - 12 Bar muscle ups
Athlete 2 - 10 Bar muscle ups
Athlete 3 - 8 Bar muscle ups
Athlete 4 - 6 Bar muscle ups
Athlete 5 - 4 Bar muscle ups
Athlete 6 - 2 Bar muscle ups
Wednesday, July 26, 2017
Thursday 27th July 2017
For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 42.5/30kg
50 hip extensions
50 burpees
Post time to comments.
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 42.5/30kg
50 hip extensions
50 burpees
Post time to comments.
Tuesday, July 25, 2017
Wednesday 26th July 2017
27-21-15-9 reps for time of:
Squat cleans 42.5/30kg
Ring dips
Post time to comments.
Squat cleans 42.5/30kg
Ring dips
Post time to comments.
Monday, July 24, 2017
Tuesday 25th July 2017
For time:
50 box jumps, 30-in/24' box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb/20lb. ball
50 burpees
Post time to comments.
50 box jumps, 30-in/24' box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb/20lb. ball
50 burpees
Post time to comments.
Sunday, July 23, 2017
Monday 24th July 2017
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Post loads to comments.
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Post loads to comments.
Saturday, July 22, 2017
Friday, July 21, 2017
Thursday, July 20, 2017
Friday 21st July 2017
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Post time to comments.
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Post time to comments.
Wednesday, July 19, 2017
Thursday 20th July 2017
AM session
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each rep.
Post loads to comments.
PM Sessions = Strongman
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each rep.
Post loads to comments.
PM Sessions = Strongman
Tuesday, July 18, 2017
Wednesday 19th July 2017
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 80/55kg
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 17.5/12.5 dumbbell
Then, 5 minutes of:
7 snatches, 35/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments.
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 80/55kg
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 17.5/12.5 dumbbell
Then, 5 minutes of:
7 snatches, 35/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments.
Monday, July 17, 2017
Tuesday 18th July 2017
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including eighth rest.
Run 400 meters
Rest 90 seconds
Post total time to comments not including eighth rest.
Sunday, July 16, 2017
Monday 17th July 2017
Whole Life Challenge WOD #2
11 min AMRAP
Run 800m
75 Squats
50 Situps
25 Pushup
Max Burpees in remaining time
Then
Bench press 3-3-3-3-3 reps
Post loads to comments.
11 min AMRAP
Run 800m
75 Squats
50 Situps
25 Pushup
Max Burpees in remaining time
Then
Bench press 3-3-3-3-3 reps
Post loads to comments.
Saturday, July 15, 2017
Friday, July 14, 2017
Thursday, July 13, 2017
Friday 14th July 2017
Rich
For time:
13 squat snatches, 70/55kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/55kg
Post time to comments.
For time:
13 squat snatches, 70/55kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/55kg
Post time to comments.
Wednesday, July 12, 2017
Thursday 13th Jul;y 2017
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Post time to comments.
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Post time to comments.
Tuesday, July 11, 2017
Wednesday 12th July 2017
Strength Build to max weight of complex 1 Clean 3 Front Squats
WOD
16 min Time Cap
40 Thrusters 60 / 40 kg
30 Burpees over the bar
30 Clean and jerks 60 / 40 kg
30 Burpees over the bar
20 Squat snatches 60 / 40 kg
Max Bar muscle up in remaining time
Scaled Loads 40/30kg and Chest to Bar Pullups
WOD
16 min Time Cap
40 Thrusters 60 / 40 kg
30 Burpees over the bar
30 Clean and jerks 60 / 40 kg
30 Burpees over the bar
20 Squat snatches 60 / 40 kg
Max Bar muscle up in remaining time
Scaled Loads 40/30kg and Chest to Bar Pullups
Monday, July 10, 2017
Tuesday 11th July 2017
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
Post times to comments.
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
Post times to comments.
Sunday, July 09, 2017
Monday 10th July 2017
White
5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters
Post time to comments.
5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters
Post time to comments.
Thursday, July 06, 2017
Friday 7th July 2017
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts,27.5/20kg
6 burpees
3 dumbbell power cleans, 27.5/20kg
Post rounds completed to comments.
9 dumbbell deadlifts,27.5/20kg
6 burpees
3 dumbbell power cleans, 27.5/20kg
Post rounds completed to comments.
Wednesday, July 05, 2017
Thursday 6th July 2017
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions
Post rounds completed to comments.
10 L pull-ups
10 handstand push-ups
20 hip extensions
Post rounds completed to comments.
Tuesday, July 04, 2017
Monday, July 03, 2017
Tuesday 4th July 2017
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts, 142.5/100kg
Run 800 meters
50 sit-ups
Post rounds completed to comments.
Run 800 meters
10 deadlifts, 142.5/100kg
Run 800 meters
50 sit-ups
Post rounds completed to comments.
Saturday, July 01, 2017
Monday 3rd July 2017
Townsvill Show holiday today
No 5:30am class 9:30 and 5:30pm class are on
As is 6:45pm Beginners Course
3 rounds for time of:
15-cal. row
12 power snatches, 42.5/30kg
9 burpees
Post time to comments.
No 5:30am class 9:30 and 5:30pm class are on
As is 6:45pm Beginners Course
3 rounds for time of:
15-cal. row
12 power snatches, 42.5/30kg
9 burpees
Post time to comments.
Saturday 1st July 2017
DT
5 rounds for time of:
12 deadlifts, 70/50kg
9 hang power cleans,70/50kg
6 push jerks, 70/50kg
Post time to comments.
5 rounds for time of:
12 deadlifts, 70/50kg
9 hang power cleans,70/50kg
6 push jerks, 70/50kg
Post time to comments.
Friday 30th June 2017
5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups
Post time to comments.
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups
Post time to comments.
Thursday 29th June 2017
Tabata squats holding a 20/15kg. plate
Weighted dip 3-3-3-3 reps
Post Tabata score and dip loads to comments.
Weighted dip 3-3-3-3 reps
Post Tabata score and dip loads to comments.
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