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Saturday 25th July – WOD results

Published on July 29, 2015 By aclark

“Filthy Fifty” For time: 50 Box Jumps (24”) 50 Jumping Pull Ups 50 American Swings (16kg) 50 (alt.) Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Balls (9/6kg) 50 Burpees 50 Double Unders Compare: 31/01/15, 24/05/14, 02/02/13,

Monday 22nd June – WOD results

Published on June 24, 2015 By aclark

A) Bench Press: 6 x 3 reps @ 30X1 Tempo B) “Jack in a box” 3 Rounds, for time: 30 Box Jumps (24/20”) 30 Sit Ups Compare: 23/10/14, 08/10/12, 07/05/12

Saturday 2nd May – WOD results

Published on May 13, 2015 By aclark

A) Levels Test – Box Jumps. 2 attempts with 3 minute rest between. B) L-Sit 3 x Max Holds Then Front Lever Progressions C) 5 rounds of 2 minutes (w. 1 min. rests): 15 American Swings (32/24kg) Max 30ft Runs in remaining time

Monday 20th April – WOD results

Published on April 21, 2015 By aclark

A) HSPU (strict) 1-1-1-1-1-1 (Deficit?) B) “Piston” 5 Rounds, for time: 10 Deadlifts (100/70kg) 10 Box Jumps (24”) Compare: 26/06/14, 01/11/13, 28/05/13,

Saturday 4th April – WOD results

Published on April 14, 2015 By aclark

A) Hang Clean 3-3-3-3-3 B) For time: 30-20-10 Box Jumps (24/20”) 15-12-9 Toes to Bar

Tuesday 24th February – WOD results

Published on February 26, 2015 By aclark

A) On the minute for 12 minutes: Odds -30sec (5-12reps) Box Jumps (24/20”) Evens – 5-12 Toes to Bar (record reps) B) 3 x AMRAP 3 min (w. 2min rests): 6 Power Cleans (60/40kg) 6 Front Squats (60/40kg) 30 Double Unders Continue where you finished before rest. Score: Total rounds and reps

Tuesday 10th February – WOD results

Published on February 11, 2015 By aclark

A) Power Snatch 5-5-5-5-5 B) “Ninja” 21-15-9 reps, for time: Handstand Push Ups Box Jumps (30/27”) Compare: 13/08/14, 20/01/14, 05/08/13,

Friday 23rd January – WOD results

Published on January 27, 2015 By aclark

A1) Bench Press 5-5-5-5-5 A2) Single Arm DB Chinese Row 8-8-8-8-8 B) Every 5mins for 15 minute (3 sets): 9-7-5reps Thruster (42.5/30kg) Box Jump (24/20”)

Friday 2nd January – WOD results

Published on January 14, 2015 By aclark

A) Back Squat 3-3-3-3-3 B) 10 Minute AMRAP 10 Box Jumps 24/20” 10 HR Press Up 200 Meter Run —-Rest 5 Mins—- 10 Minute AMRAP 45 Double Under 10 Toes to bar 5 Burpees  

Tuesday 2nd December – WOD results

Published on December 4, 2014 By aclark

A) Deadlifts 3-3-3-3-3 B) 10 Minute AMRAP: 10 Box Jumps (24/20”) 5 Toes to bar C) 800m Run, for time