Masters Qualifier 3
15 Min AMRAP
55 Double unders
15 Chest to bar pullups
5 Hang power cleans 70/50kg
Friday, April 29, 2016
Thursday, April 28, 2016
Monday, April 25, 2016
Tuesday 26th April 2016
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 35/25kg
From 5:00-10:00 use 42.5/30kg
From 10:00-15:00 use 50/35kg
Continue adding 20 lb. every 5 minutes for as long as you are able.
Post number of minutes completed to comments.
From 0:00-5:00 use 35/25kg
From 5:00-10:00 use 42.5/30kg
From 10:00-15:00 use 50/35kg
Continue adding 20 lb. every 5 minutes for as long as you are able.
Post number of minutes completed to comments.
Sunday, April 24, 2016
Monday 25th April 2016
ANZAC Day OPENING Hours
No morning classes/sessions
Open Box will be from 4pm
5:30pm WOD session
As is tradition our ANZAC day workout is B1, the workout we created to honour our fallen member Ben ,
"B1"
Three rounds for time:
400m Run
21 kettlebell swings 24kg/16kg
15 Knees to Elbows
9 Ring Dips
Lest we Forget
No morning classes/sessions
Open Box will be from 4pm
5:30pm WOD session
As is tradition our ANZAC day workout is B1, the workout we created to honour our fallen member Ben ,
"B1"
Three rounds for time:
400m Run
21 kettlebell swings 24kg/16kg
15 Knees to Elbows
9 Ring Dips
Lest we Forget
Saturday 23rd April 2016
Complete as many rounds as possible in 15 minutes of:
12 deadlifts
9 hang squat cleans
6 push jerks
Run 200m
Post rounds completed and load to comments.
12 deadlifts
9 hang squat cleans
6 push jerks
Run 200m
Post rounds completed and load to comments.
Thursday, April 21, 2016
Friday 22nd April 2016
Front Squat EMOM x 10
2 reps Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups
Post rounds completed to comments.
Wednesday, April 20, 2016
Tuesday, April 19, 2016
Wednesday 20th April 2016
EMOMx12:
Odd: 1-3 Bar Muscle ups
Even: 20 Double Unders
4 Rounds for time:
10 Clusters, 61/42.5kg
200m Run
10 Bar Facing Burpees
Monday, April 18, 2016
Sunday, April 17, 2016
Monday 18th April 2016
Alternating EMOMx10:
Odd Minutes – 10 Thrusters, 42.5/30kg
Even Minutes – 10 TTB
For Time:
Row 2,000 meters
Post time to comments.
Odd Minutes – 10 Thrusters, 42.5/30kg
Even Minutes – 10 TTB
For Time:
Row 2,000 meters
Post time to comments.
Thursday, April 14, 2016
Friday 15th April 2016
Find new Tempo 5RM
Back Squat
HOLBROOK
10 Rounds
Each round for time
5 Thrusters 52.5/35kg
10 Pullups
100m Sprint
Rest 1 minute
Wednesday, April 13, 2016
Tuesday, April 12, 2016
Wednesday 13th April 2016
Bar Muscle Ups or Ring Muscle up EMOM
Strength
4×6 Back Rack Reverse Lunges (3/side)
For Time:
30 Box Jumps, 24/20
30 CTB Pull Up
30 KBS, 1.5/1-pood
30 Front Squats, 50/35kg
30 TTB
30 Push Press, 50/35kg
30 Deadlifts, 50/35kg
30 Wall Balls, 20/14
30 Burpees
30 Double Unders
Monday, April 11, 2016
Tuesday 12th April 2016
1. Cleans
A. 5RM
B. 3RM
C. 1RM
WOD
Grace
For time:
30 rep Clean and Jerk, 30 reps 61/42.5kg
Sunday, April 10, 2016
Monday 11th April 2016
4 rounds
A. 5-10 Ring Rows tempo 2121: rest 20 sec
B 4-12 Perfect Pushups tempo 2121 rest 20 sec
Muscle Ups EMOM 6min
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
10 overhead squats, 10 reps 42.5/30KG
Post rounds completed to comments.
Saturday 9th April 2016
In teams of 3, only one person works at a time:
For Time
2 rounds
60 Thrusters
60 Box Jump Overs
60 Toes to bar
For Time
2 rounds
60 Thrusters
60 Box Jump Overs
60 Toes to bar
Friday 8th April 2016
Back Squat 3 x 5 at last weeks weight tempo 32X1
Snatch Pull Down
4sec 3x5 at last weeks weight
Nancy
5 rounds for time
400m run
15 Overhead Squats 42.5/30kg
Snatch Pull Down
4sec 3x5 at last weeks weight
Nancy
5 rounds for time
400m run
15 Overhead Squats 42.5/30kg
Tuesday, April 05, 2016
Wednesday 6th April 2016
EMOM 10min
Bar muscle up
Practice One legged Squat drills
WOD
20 Min AMRAP
1 rope climb
10 Pushups
15 Squats
Bar muscle up
Practice One legged Squat drills
WOD
20 Min AMRAP
1 rope climb
10 Pushups
15 Squats
Monday, April 04, 2016
Tuesday 5th April 2016
Strength
Clean Pull downs 3 x 5 (4 sec)
WOD
AMRAP in 14 min
3 Power cleans
3 Kettlebell swings ( Russian) 36/24kg
6 toes to bar
200m run
Clean Pull downs 3 x 5 (4 sec)
WOD
AMRAP in 14 min
3 Power cleans
3 Kettlebell swings ( Russian) 36/24kg
6 toes to bar
200m run
Sunday, April 03, 2016
Monday 4th April 2016
Find 3RM
Close grip (shoulder width) bench press
Then
6 rounds (12min in total )
Every 2 minutes
10 Push Press use 60% of todays BP
10 Pullups
10 Wall Ball shots 20/14lbs
Rest in remaining time
Close grip (shoulder width) bench press
Then
6 rounds (12min in total )
Every 2 minutes
10 Push Press use 60% of todays BP
10 Pullups
10 Wall Ball shots 20/14lbs
Rest in remaining time
Saturday 2nd April
Partner WOD
2rounds
20 plate burpees
30 Kettlebell swings 24/16
20 wallball shots 20/14lbs
30 Pullups
Split however you want but Only one partner works at a time
2rounds
20 plate burpees
30 Kettlebell swings 24/16
20 wallball shots 20/14lbs
30 Pullups
Split however you want but Only one partner works at a time