Saturday 31 December

Buy In:

5-5-5-5-5
Back Squat

Wod:

Row 2012m
20 x Push Press (60/40)
12 x Pull Ups
20 x KB Swings (24/16)
12 x HSPU
20 x GHD Sit Ups
12 x KB Clean & Jerk (24/16 x 2)
20 x Bow jumps
6 x Power Snatch (60/40)
6 x Rope Climb

Cash Out:

10 min MWOD

Results:

Friday 30 December

Buy In:

3 x 500m row Rest 3 Mins Between each Round

Wod

10 Rds

5 x Hang Power Cleans 50/30
10 x Lunge Walks 50/30 (5/leg)

Rack bar on back for Lunges

Cash Out:

10 min MWOD

Thursday 29th December

Buy In:

Shoulder Press

3-3-3-3-3

WOD

15 AMRAP

5x Deadlift 120/80kg
13x Pull ups
9x Box Jumps 24"

Wednesday 28th December

Buy In:

200 Double Unders



WOD

15 AMRAP

7x Med Ball Clean
7x Press Ups

Saturday 24 December

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

Results:

Friday 23 December

Buy In:

500m Row

WOD:

21-15-9 reps for time of:

60/40 Power Clean
GHD sit-up

Cash Out:
10 min MWOD

Results:

Thursday 22 December

Buy In:

1-1-1-1-1

Bench Press

Wod:

Kelly

5 Rds

Run 400m
30 x Box Jump (24/20)
30 x Wall Ball (20/10)

Cash Out:

10 Min MWOD

Wednesday 21 December

Buy In:

3-3-3-3-3 Overhead Squat

Wod:

21-15-9

Man Makers
Pull Ups

Cash Out:

10 Min MWOD

Results:

Tuesday 20th December

Buy In:

Tabata Rowing 20:10

Wod:

10 rounds for time of:
3x Squat Cleans 80/40kg
4x handstand push-ups


Cash Out

10 Mins MWOD Buy In:

Results:

Monday 19 December

Buy In:

1-1-1-1-1 Deadlift

Wod:

12 Days of CrossFit Christmas

12 Clapping push ups
11 Fran weight thrusters (40/30 kg)
10 Power snatches (40/30 kg)
9 Overhead squats (40/30 kg)
8 Double unders
7 Weighted lunge walks (20kg/10kg disc overhead)
6 Kipping pull ups
5 BOX JUMPS (24/18 inch)
4 Burpees please
3 Deadlifts
2 Toes to bar
1 60/40kg clean and jerk

To be performed like the song:

On the 1st day of christmas my true love gave to me:1 60kg clean and jerk
On the 2nd day of christmas my true love gave to me:2 Toes to bar

Cash Out

10 Mins MWOD

Thursday 15th December

Kerry's Birthday WOD

Buy In:

Ring rows 3 x 10reps

WOD:

30-25-20-15-10

Burpees
Box Jumps
Toes to bar

Cash Out

10 mins MWODOK

Wednesday 14 December

Buy In:

2 Min Press Ups Challenge

WOD:

Jerry

Run 1 Mile
Row 2km
Run 1 Mile

Cash Out

10 mins MWOD

Tuesday 13th December

Buy In:

2min AMRAP Strict Pull ups

WOD:
3 rounds
Run 800m
10x Burpee box jumps 24/20"
20 KB swings 24/16kg
30x Squats
40x Walking lunge steps

Cash Out

10 mins MWOD

Results:

Monday 12 December

Buy In:

1-1-1-1-1
Front Squat

WOD:

Death by Clean and Jerk (60/30)

Perform 1 Clean & Jerk every minute on the minute.

Cash Out

10 mins MWOD

Results

Sunday 11th December

Devil's Playground

6 rounds
Choose a single load that will be used consistently with each movement.
6x Deadlift
6x Power clean
6x Push-press
6x Clean & jerk
6x Power snatch
6x Overhead squat

Saturday 10th December

Dave's not so much Surprise WOD

Buy In:

400m Run Time Trial

WOD:
3 Rounds for time:

15 KB Swings 24/16
20x Overhead Lunge steps 15/10kg
25x Press ups
30 Air Squats

Cash Out

10 mins MWOD

Results

Friday 9th December

Buy In:

2min AMRAP

GHD Sit Ups


WOD:

Max rounds in 15 minutes

5x SDHP 60/40kg
7x Wall ball burpees 20ib/10lb
10x Box jumps (24")


Cash Out

10 mins MWOD

Thursday 8 December

Buy In:

25/side KB Lunge Snatches

WOD:

10-9-8-7-6-5-4-3-2-1

Power Snatches (35/25)
Perform 1 round of Cindy Between Sets

5 x Pull Ups
10 x Push Ups
15 x Squats

Cash Out

10 mins MWOD

Wednesday 7 December

Buy In:

1-1-1-1-1 Bench Press

WOD:

21-15-9

Sledge Hammer Swings
KB Swings (32/16)

Cash Out

10 mins MWOD

Results

Tuesday 6 December

Buy In:

3 rds

3-3-3-3-3
Front Squat

WOD:

3 rounds, 22-16-10x reps

Front squat (2x20#/12# KB)
Bent row
Push-ups

Cash Out

10 mins MWOD

Monday 5 December

Buy In:

3 rds

50m Run
50m Run Backwards
50m Run Knees 2 Chest
50m Run Butt Kicks

WOD:

3 rds for time

15 x Cleans (60/40)
21 x Double Unders

Cash Out

10 mins MWOD

Results

Saturday 3/Sunday 4 December

For Time (30 min TIME LIMIT!!!)

10 x Handstand Push Ups
20 x Burpee
30 x Row (Calories
40 x GTOH (12.5 / 7.5 DB)
50 x Pull Ups
60 x Box Jumps
70 x Sit Ups
80 x Wall Balls
90ft x Rope Climb (6 Ascents)
100 x Double Unders

Results:

Sunday 4 December

Complete as many rounds as possible in 20 minutes of:

Row 250 meters
25 Push-ups

Friday 2nd December

Buy In

50 x Hollow Rocks

WOD:

5 Rds for time:

Run 200m
7 x Sumo Deadlift High Pull (40/30)
7 x Push Press

Cash Out:

10 min MWOD

Thursday 1 December

Buy In:

5-5-5 Back Squat @ 65/75/85%

WOD:

AMRAP in 12 mins

Complete 10 Rounds of

Cindy
5 x Pull Ups
10 x Press Ups
15 x Squats

Followed by

AMRAP Clean & Jerk @ 60/40

Cash Out

10 mins MWOD

Results

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

Tuesday 1 November

Buy In:

3-3-3-3-3

Front Squat

WOD:

Nancy

5rds

21 x Overhead Squat (40/30)
run 400m

Cash Out:

5-10mins Foot Mobilisation

Results:

Monday 31st October

Buy In...

Mwod circuit/ 2min Push up challenge (hand release)

WOD...

"Karen"
150 Wall Balls 20/10lbs

Cash Out...

Paralette L Sit. 3 attempts at max hold, post accumulated times.

Results:

Friday 28 October

Buy In:

5 x 400m. Rest as long as it took to run the previous 400m

WOD

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.

Cash Out:

10 mins Hip Mobility

Thursday 27 October

Buy In:

2 min max reps - Power Clean (60/25)

WOD:

Coe

Ten rounds for time of:

10 Thrusters 95lb
10 Ring push-ups

Cash Out:

3 rds

30 sec Plank hold left side
30 sec Plank hold right side
30 secs front plank

Tuesday 25 October

Buy In:

3-3-3-3-3

Front Squat

WOD:

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-undersElizabeth

Cash Out

100 x Weighted Sit Ups

Monday 24 october

Elizabeth

21-15-9

Squat clean (60/30)
Ring dips

Friday 21 October

Buy In:

2 mins Challenge - 60kg Deadlift (men and women)

WOD:

15 min AMRAP

5 x Kettlebell Clean & Jerk (16/24)
10 x Dumbbell Thrusters (10/20)
15 x GHD / Abmat Sit Ups

Cash Out:

10 Minute Squat Challenge!!!

Thursday 20th October

Buy In:

2 Min Double Under Challange

WOD:
"Isabel"

For time:
Snatch 60/40kg 30 reps

Cash Out

10 minute Shoulder Mobilisation

Wednesday 19 October

Buy In:

2 Min Max Reps SHoulder 2 Overhead @ 60/25 kg

WOD:

5 Rds

run 150m
20 x Press Ups @40/25
run 150m
20 x Sit Ups
run 150m
20 x Pull Ups
run 150m
20 x Squats

Cash Out

10 minute Shoulder Mobilisation

Results

Tuesday 18th October

Buy In:

6x Rope Climbs for time


WOD:

7 rounds
10x Pistols
12x Ring dips
15x Pull-ups

Cash out

http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html

Monday 17th October

Buy In:

3-3-3-3-3 Overhead Squat


WOD:

12 Min AMRAP

20 x Air Squats
Row 150.

Cash Out:

Super Couch Stretch
Hip Extension




True Hip Extension.

2 Mins on each

Results

Friday 14 October

Friday 14 October

Buy In:

2k Row

WOD:

The Chameleon'

As many rounds as possible in 20 minutes using 20kg for men and 8kg for women (Kettlebells):

3 x Chest Press
1 x Get-up
3 x One Arm Swings
3 x Clean and Press
1 x Get-down
Left and right hand equals 1 round.

Cash Out:

Open Up The Hip

Thursday 13 October

Tabata Something Else

32 consecutive Tabata intervals

(20sec on-10sec rest) of;

8 x Pull ups
8 x Push ups
8 x Sit ups
8 x Squats

Score total reps for all rounds.

Results

Wednesday 12 October

Buy In:

Tabata Double-under

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.

WOD:

10 rounds

10-9-8-7-6-5-4-3-2-1x reps

Power clean (75% bw)
Pull-ups

Cash Out:

Work on your weakness!!!! Lets put together a 1 week plan to improve the areas you most need.

Results:

Monday 10 October

Buy In:

Burgenor Warm Up PVC/10/20kg

WOD:

Yannick

10 rounds

3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat

Cash Out:

Jog 1 mile

Results

Friday 7th October

Buy In

2 min AMRAP of Strict Pull ups

WOD

3 rounds
Use same bar weight throughout
15x Deadlifts 40/30 kgs
15x Front squats
15x SDHP
15x Push Press
50 Double unders

Cash Out

Cooldown with the Instructor

Thursday 6th October

Buy In

Tabata 30:20 Rowing

WOD

For time
Run 400m
30x Ring dips
30x Sit-ups
30x Thrusters (30/20kg)
30x Push-ups
30x Box jumps
30x KB swings (24/16kg)
Run 400m

Cash Out
http://www.mobilitywod.com/2011/07/episode-283365-resetting-after-a-shoulder-tweakbrutally-sore-shoulders.html

Results

Wednesday 5 October

Buy In

Shoulder Press 1-1-1-1-1

WOD

3 rounds
30x Shoulder Press (40/20)
12x Pull-ups
21x Overhead squat (40/20)

Run 400m

Cash Out

Improving the Back Squat Shoulder Position

Results

Tuesday 4 October

Buy In

3-3-3-3-3-3-3 Front Squats

WOD

Run 400m

5 rounds
5x Power cleans (70kg/35kg)
10x Burpees

Run 400m

Cash Out

super-couch

Results:

Monday 3rd October

Buy in:

Deadlift 3-3-3-3-3

WOD:

'Angie'

100x Pull ups
100x Press ups
100x Sit ups
100x Squats

Results

Friday 30th September

Buy In:

Tabata 20:10

Press ups

WOD:
'As the Sun's out'
1 mile run

3 rounds
Row 400m
20x KB Swings 24/16kg
10 sledges
20 x KB Cleans 24/16kg (alternating arms)
3x Rope climbs

1 mile run

Cash Out:

Skin the Cat

Thursday 29th September

Buy In:

2 min challenge: HSPU's

WOD:
'G.I Jane'

100x Burpee Pull ups

Cash Out:

As many Hollow rocks in 1 min.

Results

Wednesday 2 September

Buy In:

1-1-1-1-1

Clean & Jerk

WOD:

5 x C&J (60/30)
10 x Box Jumps (24/20)
15 x Ring Push Ups
20 x Abmat Sit Ups
25 x Air Squats
30 x DeaLift (60/30
25 x Air Squats
20 x Abmat Sit Ups
15 x Ring Push Ups
10 x Box Jumps (24/20)
5 x C&J (60/30)

Cash Out:

Wall Angel

Results

Tuesday 27th September

Buy in:

Front squats
3-3-3-3-3-3-3

WOD:

'Helen'

3 rounds

400m run
21 KB Swings 24/16kg
12 Pull ups


Cash out
Episode 282/365: Shoulder Range and Positional Inhibition

Monday 26 September

Monday 26 September

Buy in:

3rds
PVC / 10kg / 15kg womens 20kg Men
Burgenor Warm Up

WOD:

Randy


Cash out:

10 Min Squat Test

Results

Sunday 25th September

Buy in:
50 Sledges for time.

WOD:
42 - 30 - 18
Double Unders
Sit ups
Press ups

Cash out:

10 Min Squat test

Friday 23 September

Buy In:

3-3-3-3-3 Bench Press

WOD:

For time:

5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50m
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100m
5 Muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150m
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200m

Cash Out:

Heel Cord Stretch

Thursday 22nd September

Buy In:

2k Row Time trail

WOD:
"Lucky number Slevin"

7 rounds
7x Clean & jerks (50/30kg)
7x Pull-ups
7x Push-ups

Results

Wednesday 21 September

Buy In:

2 min Double Under Challenge

WOD:

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Cash Out:

Shoulder Release Stretch

Tuesday 20th September

Buy In:

20x Pistols (alternating legs)

Wod:
'Little Evil'

3 rounds

800m run
30x Pull ups
30x Burpees

Results:

Monday 19 September

Buy In:

3-3-3-3-3

Front Squat (Work upto your 3 rep max)

Wod:

50-40-30-20-10

Air Squats
Sit Ups

Cash Out:

Stretching the Elbow

Results

Sunday 18 September

2 rounds

Sprint 100m
50 x Situps
50 x Box Jumps
50 x Dumbell Push Press (17.5/12.5)
50 x KB Swings
50 x Front Squats (40/30)

Saturday 17 September

"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.

Friday 16 September

Buy In:

10 x Rope Climb (or best effort)

WOD:

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Cash Out:

Improve your internal rotation

Wednesday 14 September

Buy In:

Tabata Double Unders 20:10

WOD

3 rounds for time of:

200m run
15 x Over Box Jumps (24/20) Jump on and off the other side for 1 rep, turn and repeat.
15 x dumbell squat clean (17.5/12.5)
30 x Double Unders
15 x Hand Release Press Ups
15 x AbMat Sit Ups
30 x Walking Lunge
200m run.

Cash Out:

Hamstring mobilisation

Wednesday 14 September

Buy In:

3-3-3-3-3 Split Jerk

Wod:

Grace

30 x Clean & Jerk (60/30)

Cash Out:

improving ankle range super friend addition

Results: