Tag Archive

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,

Friday 3rd July – WOD results

Published on July 7, 2015 By aclark

A) Deadlift: 5 x 5 reps @ 2111 Tempo B) “Nice” AMRAP 10 min: 15 Push Press (40/30kg) 15 Russian Swings (32/24kg) Compare: 24/11/14, 10/03/14, 27/8/12, 25/2/12

Monday 15th June – WOD results

Published on June 23, 2015 By aclark

A) Back Squat: 5 x 3 reps @ 20X1 tempo B) As many reps as possible in 8 minutes: Push Press (50/35kg) Each time you break, perform 50 Double Unders. Score = Total Push Presses – Rest 4 minutes – C) As many reps as possible in 8 minutes: Hang Power Cleans (70/50kg) Each time […]

Friday 15th May – WOD results

Published on May 19, 2015 By aclark

A) Turkish Get Up: Build to a 3RM each arm B) 5 rounds for time: 8 Push Press (50/35kg) 8 (alt.) Step Ups (50/35kg) Run 200m Rest exactly 1 minute between rounds Score = Total time to complete

Thursday 7th May – WOD results

Published on May 13, 2015 By aclark

A) 15 minutes Handstand Walking Practice B) AMRAP 12 minutes: 15 Push Press (35/25kg) 10 Pull Ups 15 Box Jumps (24/20”) Coaches note C) Levels Test – Max Sit Ups in 2 minutes

Friday 1st May – WOD results

Published on May 13, 2015 By aclark

A) 20 minutes Rope Climbing Practise B) Push Press 5-5-5-5-5 C) 2km Row, for time

Tuesday 7th April – WOD results

Published on April 14, 2015 By aclark

A) On the minute for 6 minutes: 5-10 Toes to Bar B) “Vamos” AMRAP 20 mins: 16 (alt.) Forward Lunges (42.5kg/30kg) 8 Push Presses (42.5kg/30kg) 8 Ring Rows Compare: 21/07/14, 04/05/13, 01/12/12,

Tuesday 24th March – WOD results

Published on April 2, 2015 By aclark

A) AMRAP 5 minutes 6 Press Ups 9 Hang Power Snatches (30/20kg) 15 Air Squats -2 min. rest- B) AMRAP 5 minutes 10 American Swings (24/16kg) 8 Push Press (30/20kg) 12 Sit Ups -2 min. rest- C) AMRAP 5 minutes 7 Bent Row (30/20kg) 7 Box Jumps (24/20”) 16 (alt.) Lunges -10 min. rest, then […]

Monday 24th November – WOD results

Published on November 27, 2014 By aclark

A) Pull Ups – 5-5-5-5-5 B) “Nice” AMRAP 10 min: 15 Push Press (40/30kg) 15 Russian Swings (32/24kg) Compare: 10/03/14, 27/8/12, 25/2/12  

Saturday 8th November – WOD results

Published on November 10, 2014 By aclark

A) Push Press 1-1-1-1-1 B) Teams of 2 (or 1) 20 Min Ladder – Alternating rounds 1 Burpee Box Jump (24/20) /1 Calorie Row 2 Burpee Box Jump (24/20) /2 Calorie Row 3 Burpee Box Jump (24/20) /3 Calorie Row Etc.