Tag Archive

Wednesday 22nd July – WOD results

Published on July 29, 2015 By aclark

A) Front Squat: 6 x 3 reps@ 31X1 Tempo B) AMRAP 16 minutes: 8 Chest to Bar Pull Ups 8 HSPU 16 (alt.) Power Lunges

Tuesday 14th July – WOD results

Published on July 21, 2015 By aclark

A) Back Squat: 5 x 5 reps @ 31X1 tempo B) AMRAP 15 minutes: 5 Burpees 10 Front Squats (30/20kg) 15 Sit Ups

Monday 27th April – WOD results

Published on April 28, 2015 By aclark

A) Front Squat 5-5-5-5-5 B) “Grunt” For time (10min. Cut Off): 10 GTOH (60/40kg) 10 C2B Pull Ups 10 GTOH (70/50kg) 10 C2B Pull Ups 10 GTOH (80/60kg) 10 C2B Pull Ups Compare: 19/05/14, 20/08/13,

Friday 17th April – WOD results

Published on April 21, 2015 By aclark

A) Front Squat 1-1-1-1-1 B) “Elizabeth” For time: 21-15-9 reps Squat Clean (60/42.5kg) Ring Dips Compare: 15/09/14, 09/04/14, 30/08/13,

Wednesday 8th April – WOD results

Published on April 14, 2015 By aclark

A) Superset: Bench Press 3-3-3-3-3 Power Clean 3-3-3-3-3 B) 6 minute Ladder: 2 Front Squats (60/40kg) 2 Burpee Bar Hops Add 2 Reps each round

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

Monday 16th February – WOD results

Published on February 18, 2015 By aclark

Superset: A1) Pull Up 5-5-5-5-5 (Self-ass/Neg) A2) Front Squat 5-5-5-5-5 B) Teams of 3-4. 12 minute Relay for Rounds and Reps: 8 Burpee Box Jump Overs

Monday 2nd February – WOD results

Published on February 3, 2015 By aclark

A) Front Squat 5-5-5-5-5 B) For total reps: 1 minute of Power Cleans (60/40kg) 1 minute of Push Jerks (60/40kg) 2 minutes of Power Cleans (60/40kg) 2 minutes of Push Jerks (60/40kg) 3 minutes of Power Cleans (60/40kg) 3 minutes of Push Jerks (60/40kg)

Wednesday 21st January – WOD results

Published on January 21, 2015 By aclark

A) Pull Ups 5-5-5-5-5 B) “Death by Front Squat” Minute 1 – 1 Front Squat (60/40kg) Minute 2 – 2 Front Squats Etc……..Until you can’t complete round  

Thursday 8th January – WOD results

Published on January 14, 2015 By aclark

A) Front Squats 3-3-3-3-3 B) AMRAP 20 Mins Teams of 2(or 3) – Ascending ladder – 3 Hang Power Cleans (50/35kg) 3 Box Jumps 24/20” Add 3 reps every round Each team member completes every round – You go, I go