Wednesday 29 November

Buy In:

Burgenor Warm Up

WOD:

Establish a 1 Rep max of the following complex in 12 min

1 x Snatch Grip Deadlift
1 x Snatch Grip Shoulder Press
1 x Snatch

Cash Out:

10 mins MWOD

Results

Tuesday 29th November

Buy In:

3-3-3-3-3 Skin The Cat

Wod:

'Fran'

21-15-9

Thrusters 40/30kg
Pull ups

Cash Out:

10 Min MWOD

Monday 28th November

Buy In:


1 mile run

WOD:

5 rounds, 25-20-15-10-5x reps
KB swings (24/16kg)
Push-ups
BB Floor wipers (60/40kg)


Cash Out:


10min MWOD

Results:

Sunday 27 November

Buy In:

25 x Jump to support (hold for 2secs)

WOD:

"Nutts"

For time:
10 Handstand push-ups
120/80kg Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 20kg/10kg plate



Cash Out:


10min MWOD

Saturday 26 November

Buy In:

Split Jerk 1-1-1-1-1

WOD:

"Santora"

Three rounds for reps of:

70/50 Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
110/80 Deadlifts, 1 minute
Burpees, 1 minute
70/50 Jerks, 1 minute
Rest 1 minute

Cash Out:

Max Plank Hold

Friday 25 November

WOD:

Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Cash Out:

RECOVER!!!!

Results:

Thursday 24th November

Buy In:

10x rope climbs for time.

WOD

Max rounds in 20 minutes
5x Burpee pull-ups
10x Ring Dips
15x Sit-ups

Cash Out:

Lumbar Roll out

Wednesday 23rd November

Buy In:

Establish a Vertical Jump 1 RM

WOD:

CrossFit Total

1 x Back Sqaut
1 x Shoulder Press
1 x Deadlift

Combine total weight lifted for score.

Cash Out:

Plank hold for time.

Tuesday 22nd November

James's Birthday WOD:

"FR.E.A.K"

For time
(consists of first rounds of Fran, Eve, Annie and Kelly)

21xThrusters 40/30kg
21x pull ups
Run 800m
30x KB swings 24kg/16kg
30 Pull ups
50 Double unders
50 sit ups
Run 400m
30x Box jumps
30x wall balls 20lb/10lb

Monday 21st November

Buy In

Back Squat 1-1-1-1-1

"Christine"

3 rounds

500m Row
12 Deadlifts 100/70kg
21 Box Jumps

Sunday 20 November

Buy In

Run 1 Mile

WOD:

10 x double handed KB Snatch 24/16
20 x Lateral Hops
30 x Sit Ups
40 x Air Squats
50 x KB Swings 24/16


Cash Out:

10 in MWOD

Friday 18th November

Buy In

AMRAP

2 min Squat Jumps

WOD:

"J.T"

21- 15 -9

HSPU
Ring Dips
Press ups

Cash Out:

Shoulder Mobility

Thursday 17 November

Buy In

3-3-3-3-3 Shoulder Press

WOD:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Cash Out:

Death By Foam Roller

5 mins per leg

Wednesday 16 November

Buy In:

General Warm Up

20 x deadlift (120/80)
run 400m
20 x KB Swings (32/24)
run 400m
20 x Overhead Squats (50/30)
run 400m
20 x Burpees
run 400m
20 x Pull Ups
run 400m
20 x Box Jumps
run 400m
20 x DB Squat Clean (20/10 kg dumbells)
run 400m

Cash Out:

Lower Back MWOD

Tuesday 15th November

Buy In

2k Row

WOD:

5 rds

15 x Front Squat @50% 1rm

15 x Box jumps

Cash Out

50 x Weighted Sit ups

Monday 14 November

For time:

150 Push Ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 50m. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 50m sprint must be completed.

Friday 11 November

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Competition Flyer

December 17th 2011 = Competition time

Thursday 10th November

Buy In:

3-3-3-3-3 Overhead squat

WOD:

For time
Run 800m
30x Overhead squats (30/20kg)
30x Box jumps
30x Squats
30x Broad jumps
Run 800m

Cash Out:

Episode 122/365: Better Muscle Upping

Wednesday 9 November

Buy In:

20 x KB Windmill

WOD:

5 rounds

7 x Thrusters (40/30)
14 x Alternate Arm KB Swings

Cash Out:

Thoracic Jurassic Mobilisation!

Results

Tuesday 8th November

Buy In:


2min AMRAP Chest to Ring Pull ups


WOD:

7 rounds
5x Deadifts (60/40kg)
7x Power cleans
9x Burpees


Cash Out:


10 mins Foam Roller T-band (5 mins per leg)

Results:

Monday 7 November

Buy In:

3 x 50m Prowler Push

WOD:

For time:
Row 300 meters
60/35kg Push press, 20 reps
Row 300 meters
60/35kg Push press, 15 reps
Row 300 meters
60/35kg Push press, 10 reps
Row 300 meters
60/35 Push press, 5 reps

Cash Out:

10 mins Foam Roller Quadriceps (5 mins per leg)

Results

Saturday 5 November

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 30/20 (Reps)
Box Jump 20" box (Reps)
Push-press 30/20 (Reps)
Row (Calories)

Friday 4th November

Buy In:

15x Broad Jumps. Add total Distance

WOD:

5 rounds with 2min rest between each round

2x Trusters 80/50kg
1x rope climb (just hands for the Guys)



Cash Out

150 Double unders for time.

Thurday 3rd November

Buy In:

2min AMRAP of Strict Pull ups

WOD:

Michelle's Birthday WOD

3 rounds of Imin

HSPU
Kettlebell Swings 32/24kg
GHD Sit ups
Row for Calories

Accumulate Total Reps for each round.

Rest 1min bwtween each round.

Cash Out
Episode 337/365: Long Ruck Feet Or Ultra Marathon Feet?

Results

Wednesday 2nd November

Buy In:

50 Hollow Rocks

WOD:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Cash Out:

4-5 mins Sling Shot squat mobility

Results