WOD 011510

Deadlift 3-3-2-2-1-1

then:-

150 Double Unders for time.

Completed (140, 150, 160, 170, 180, xx) 2:21

WOD 011410

Press 2-2-2-2-2

then:-

"Chelsea"
Every minute, on the minute, for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

Completed (45, 47.5, 50, 55, x) 10 mins + 10 rds

WOD 011310

In 10 minutes, complete as many reps as possible of:
Turkish Get Ups(Alternating left & right)

For the first 5 minutes, do the lunge variation, then switch to the squat variation for the remaining time. Focus is on maintaining good form and control throughout, so use a weight that you are familiar with.

then:-

21-15-9 reps for time of:
Kettlebell Snatch @ 24kg(M)/16kg(W)
Handstand Push Up

completed as rx'd

(14 reps Lunges / 10 reps Squats) 17:08

WOD 011210

Three rounds for time:-
25 Wall Balls @ 10kg(M)/5kg(W)
25 Burpees
25 Kettlebell Swings @ 24kg(M)/16kg(W)

Completed with 32kgs Swings : 23:47

WOD 010710

WOD Triple Decker

3 Rounds of

3 Push Press (40kgs)
6 Burpees
9 Pullups

2nd Round Reps * 2, 3rd Round Reps *3

Completed as rx'd : 11:26

WOD 010610

Press 5-5-5-5-5

then:-

"Cindy"
In 20 minutes, complete as many rounds as possible of:-
5 Pull Ups
10 Push Ups
15 Squats

or

"Mary"
In 20 minutes, complete as many rounds as possible of:-
5 Handstand Push Ups
10 single Leg Squats, alternating
15Pull Ups

Completed
(40, 42.5, 45, 47.5, 50) 16Rds +5 (CTF)

WOD 010410

Front Squat 3-3-3-3-3

then:-

"J.T."
21-15-9 reps for time of:
Handstand Push Ups
Ring Dips
Push Ups

Completed as rx'd :

FS 3RM 95, 100, 105, 105, DNF

J.T 10:31 (CTF)

WOD 122909

In 20 minutes, complete as many rounds as possible of:
21 Kettlebell Swings @ 24kg/16kg
15 Push Ups

Completed as rx'd 10 rounds + 11 (CTF)

WOD 122209

Deadlift 2-2-2-2-2

then:-

In 10 minutes, complete as many rounds as possible of:
3 Kettlebell Double Press @ 24kg(M)/16kg(W)
12 Medicine Ball Cleans @ 10kg(M)/5kg(W)

Completed as rx'd : (DL 2RM : 150, 160, 165, 170, 175), 10 rds with barbell 40kgs)

WOD 122109

Seven rounds for time of:
10 Single Leg Squats, Alternating
12 Ring Dips
15 Pull Ups

Completed (sub SLS with 12") : 19:44

WOD 121709 "Jackie"

"Jackie"

100 Sumo Deadlift Highpulls @ 20kg
50 Thrusters Barbell @ 45lbs
30 Pull Ups

Completed as rx'd : 8:52

WOD 121609

Deadlift 1-1-1-1-1

then:-

20m Multistage Fitness Test.

*The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, click here.

Deadlift : 150, 155, 160, 175, 185.

Multilevel fitness test : 6:5

WOD 121509

10-9-8-7-6-5-4-3-2-1 reps for time of:
Single Arm Kettlebell Clean & Jerk @ 24kg(M)/16kg(W), L & R
Single Arm Kettlebell Snatch @ 24kg(M)/16kg(W), L & R

Completed with 40kgs @ Barbell : 26:45

Press 1-1-1-1-1

50, 52.5, 52.5, 52.5, 52.5

WOD 121409

In 20 minutes, do as many rounds as possible of:
5 Handstand Push Ups
5 Pull Ups
5 Kettlebell Swings @ 32kg(M)/24kg(W)

Completed rounds as rx'd : 20 Rounds

WOD 121209

With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the Deadlifts for each minute.

Deadlift @ 100kg(M)/60kg(W)

Completed rounds as rx'd 11mins

WOD 121109

In 20 minutes, complete as many rounds as possible of:
1 Press @ 40kg(M)/20kg(W)
2 Push Presses @ 40kg(M)/20kg(W)
3 Push Jerks @ 40kg(M)/20kg(W)
Run 400m

OR

Tag Team Variation - In 20 minutes, complete as many rounds as possible of:
Partner A:
Run 400m

Partner B:
1 Press @ 40kg(M)/20kg(W)
2 Push Presses @ 40kg(M)/20kg(W)
3 Push Jerks @ 40kg(M)/20kg(W)

*Partner B continues doing the above sequence until Partner A completes run, then both partners will switch places. Record total number of rounds for runs and press sequence for both partners.

Completed as rx'd with Tag Team Variation (Ben Hon)
In total of 5 rounds (Run + Press + Push Press + Push Jerk)
Ben : 10Rounds
Cris : 15Rounds

WOD 120809 "Mighty Mouse"

7 Rounds for time :
2 Deadlifts (125kgs)
4 Pullups (CTB)
6 Burpess (CFT)
8 KB Swings (32kgs)
10 Double Unders

then

run 400meters

Completed as rx'd : 26:20

WOD 120509 "Lumberjack 20"

20 Deadlifts @ 125kg(M)/85kg(W)
Run 400m
20 Kettlebell Swings @ 32kg(M)/24kg(W)
Run 400m
20 Overhead Squats @ 50kg(M)/35kg(W)
Run 400m
20 Burpees
Run 400m
20 Pull Ups (Chest to Bar)
Run 400m
20 Box Jumps @ 24"(M)/18"(W)
Run 400m
20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm
Run 400m



Completed as rx'd : 42:40

WOD 120409

21-15-9 reps for time of:-
Dumbell Power Snatch @ 45lbs(M)/35lbs(W) L & R
Ring Dips

Completed as rx'd :8:26

Press 5-5-5-5-5

40, 45, 47.5, 50, 52.5 (1)

WOD 120309

For time of:
Run 1.6km
then:-
3 rounds of:
25 Handstand Push Ups
50 Double Under

Completed : 15:27



Front Squat 3-3-3-3-3

80, 85, 90, 95, 100