Wednesday 1 February

Buy In:

1-1-1-1-1 Thruster

Wod:

Nancy

5rds

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

Cash Out:

10 min MWOD

Results:

Tuesday 31 January

Buy In

2 min Double Under Challenge

Wod:

Christine

3 rounds
Row 500m
12x Deadlifts (bw)
21x Box jump (24 inch)

Cash Out:

10 min MWOD

Results:

Monday 30 January

Buy In:

5 x 200m row. Rest 60 secs between intervals

Wod:

8 Min AMRAP

3 x Push Press (Use between 60/80kg men 30-50kg women)
5 x Strict Pull Ups

Cash out :

10 Min MWOD

Results:

Friday 27th January

Buy In

Resting 60 seconds between sets:

Bench Press 2-2-2-2-2-2-2-2-2-2 @ 60% 1rm
WOD

4 Rds @ 24/16

Run 150m
5 x Kettlebell swing
5 x KB Front Squat
5 x Kettle Bell Push Press
5 x Push Ups on KB
3 x Rope Climbs

Cash Out

10 mins MWOD

Results:

Thursday 26 January

Buy In

3 rds

30 Second Plank - neutral
30 second Plank - Left Side
30 Second Plank - Right Side

WOD

5 Rds

20 x GHD Sit Ups (Scale to Abmat sit Ups)
50 x Double Unders


Cash Out

10 mins MWOD

Results:

Wednesday 25 January

Buy In

5-5-3-3-1-1 Front Squats

WOD

10-to-1

Clean & Jerk (60/40)

Follow each set with a round of Cindy

5 Pull Ups
10 Press Ups
15 Squats

Cash Out 10 mins MWOD

Results:

Tuesday 23rd January

Buy In

KB Ladder

WOD

400m run

3 rounds 21-15-9

Sumo deadlift high pull (40/30kg)
Bar Facing Burpees
Power snatch (40/30kg)

400m run

Cash Out 10 mins MWOD

Results:

Monday 23rd January

Results

Sunday 22nd January

OPEN GYM 10:00-12:00

CLASS WOD STARTS AT 10:30

"THE SEVEN"

7X HSPU
7X THRUSTER 60/40KG
7X K2E
7X DEADLIFT 110/70KG
7X BURPEES
7X KB SWINGS 32/24KG
7X PULL UPS

Great session today guys. I know its a tough one. Well done!

Results Sat WOD

Friday 20th January

Buy In:

Front Squat 3-3-3-3-3

WOD:

3 Rounds

21-15-9

Pull ups
Ring Dips
Burpee Box Jumps

Thursday 19th January

WOD

“Milestone”

400m Run
30x KB Swings 24/16kg
30x hand release press ups
30x Box jump 24"
30x OHSquat 40/30kg
400m run
30x OHSquat
30x Box Jump
30x Press up
30x KB Swings
400m Run

Wednesday 18 January

Buy In:
2 min AMRAP
KB Long Cycle Clean & Jerk @ 16kg

WOD:

"Annie"

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

Cash Out:

10 min MWOD

Results

Tuesday 17th January

Buy In

1 Mile Run

Wod
4 rounds, 20-15-10-5x reps
Front squats (60/40kg)
Ring push-ups
Row (calories)

Cash Out

10 min MWOD

Results:

Monday 16th January

Buy In:

Power Snatch 1-1-1-1-1

WOD

9min AMRAP

3x Power Snatch
3x OHS
3x Burpee

Results

Sunday 15th January

WOD

Tom’s Birthday WOD
27 Double unders
27 Bar facing Burpees
27 Thrusters 30/40
27 Box jumps
27 SDHP 30/40
27 Push ups
27 Overhead squats 30/40
27 pull ups

Results for Sat/Sun

Friday 12th January

Buy In

Deadlift

3-3-3-3-3

WOD

Too Easy

3 rounds, 21-15-9x reps
Overhead squat (50/30kg)
Sumo deadlift high pull (50/30kg)
Run 400m

Thursday 12th January

Buy In

3x 800m run. 3min rest between each one. Calculate total time.

WOD

"Isabel"

30x Snatch 60/40kg

Cash Out:
10 min MWOD

Results

Wednesday 11 January

Wednesday 11 January

Buy In:
5-5-5-5-5 Push Press

Wod:

Diane
21-15-9
Deadlift @100/75
Handstand Push Ups

Cash Out:

10 Min MWOD

Monday 9th January

Buy In:

Back Squats

3-3-3-3-3

WOD:

"Cindy"
20 AMRAP

5x Pull ups
10x Press ups
15x Squats

Results

Tuesday 10th January

Buy In:

Whiteboard Warm up

WOD:

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:

Sunday 8th January

Buy In:

Muscle Up Drills

WOD:

Jason

ason
For time
100x Squats
5x Muscle-ups
75x Squats
10x Muscle-ups
50x Squats
15x Muscle-ups
25x Squats
20x Muscle-ups

Results for Sat 7th and Sun 8th

Friday 6th January

Buy In:

Tabata Double unders 20:10

Wod:

Elizabeth:
3 rounds

21-15-9
Squat Clean 60/40kg
Ring Dips

Cash Out:

10 Min MWOD

Results:

Thursday 5th January

Buy In:
Tabata Row 20:10

Wod:

Helen:
3 rounds

400m Run
21 KB Swings
12 Pull ups

Cash Out:

10 Min MWOD

Results

Wednesday 4 January

Buy In:
Burgenor Warm Up

Establish a 1 rm clean and jerk

Establish a 1 rm snatch

Wod:

Grace
30 x Clean and Jerk (60/40)

Cash Out:

10 Min MWOD

Tuesday 3 January

Buy In:

1km run time trial

Wod:

Angie

100 x Pull Ups
100 x Press Ups
100 x Sit ups
100 x Squats
Cash Out:

10 Min MWOD

Results: