Tag Archive

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 13th July – WOD results

Published on July 21, 2015 By aclark

A) Pull Ups: 5 x 5 reps @ 20X1 Tempo B) 15 minutes Handstand Walking Practice C) “Wally” For time: 60 Double Unders 50 Sit-ups 40 (alt.) Forward Lunges 30 Plate GTOH (20/10kg) 20 Burpee Plate Jumps Compare: 24/10/14, 19/06/14

Tuesday 7th July – WOD results

Published on July 8, 2015 By aclark

Tuesday 7th July A) 15 minutes Handstand Walking Practice B) “Aphrodite” 50-40-30-20-10 reps for time (30 min. Cap): Burpees Squats Sit Ups Scaling options for Burpees: Intermediate: 35-30-25-20-10 Beginners: 25-20-15-10-5  

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

Friday 10th April – WOD results

Published on April 14, 2015 By aclark

A) Pull Up 3-3-3-3-3 B) 3 x 3 minute AMRAPs (w. 2 minute rests): 5 Burpees 10 American Swings (24/16kg) 15 Sit Ups Score = Record reps each round and then a total at the end (start a fresh round of Burpees after rest)

Saturday 28th March – WOD results

Published on April 2, 2015 By aclark

A) Overhead Squat 5-5-5-5-5 B) “Annie” For time, 50-40-30-20-10 reps: Double Unders Sit-ups Compare to: 21/10/14, 11/04/14, 12/10/13,

Saturday 21st February – WOD results

Published on February 26, 2015 By aclark

Teams of 2-3. One working. As many Reps as possible in 30 minutes: 0-5 min: Thrusters (42.5/30kg) 5-10 min: Ring Rows 10-15 min: Front Squats (42.5/30kg) 15-20 min: Sit Ups 20-25 min: Wall Balls (9/6kg) 25-30 min: Row (Cal)

Tuesday 13th January – WOD results

Published on January 14, 2015 By aclark

3 Rounds for max reps 60 Seconds Row for Calories 60 Seconds Push Ups 60 Seconds Box Over Jumps 24/20” 60 Seconds Sit Ups 60 Seconds Wall Balls (9/6kg) – Rest 60 seconds between each round

Saturday 3rd January – WOD results

Published on January 14, 2015 By aclark

A) In team of 2 (or 1) Alternating Rounds 10 Rounds for time: 25 Cal Row 25 Sit Ups 25 American Swings (32/24kg)  

Monday 8th December – WOD results

Published on December 8, 2014 By aclark

A) 3 rounds: 40s Front Leaning Rest (Rings), 20s rest 40s Prone Pull Throughs (16/12KB), 20s rest B) 21-15-9 reps for time: Push Jerk (50/35kg) Sit Ups – 50 Double Unders between each round