07 Sep 2014
Monday 8 September
‘Lynne’
5 Rounds for Max Reps of:
Bench Press @ Bodyweight (Men) or 3/4 Bodyweight (Ladies)
Pull-Ups
No rest between Bench press and the pull-ups, but rest as needed between rounds. Score is total Bench and total Pull-ups.
05 Sep 2014
Saturday 6th September
A. 10 Mins to find 1RM Thruster
For a rep to count, the bar must be taken from the floor and must then be taken into a front squat (below parallel) and pressed out overhead without moving the feet or re-bending the knees or hips.
B. CF Games Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters, 42.5kg (30kg)
Bar-facing Burpees
04 Sep 2014
Friday 5th September
A. Powers Clean
2 – 2 – 2 – 2 – 2
B. For time:
1 mile Run
50 x Wall Balls (9/7kg)
40 x Box Jumps (24/20″)
30 x Push Ups
20 x T2B
10 x Power Cleans (60/42.5kg)
03 Sep 2014
Thursday 4th September
A. Annie Is that you?
AMRepAP in 3 rds of:
1 Min DU
1 Min Sit Ups
B. 15 Min AMRAP of:
400m Run
10 x C2B Pull-Up
10 x HSPU
or C. AWOD: For time:
Run 800m
30 x MU
Run 800m *18 Min Cut Off
02 Sep 2014
Wednesday 3rd September
A. EMOM for 6 mins:
1 x Pause (at Knee) Power Snatch
1 x Power Snatch
B. 5 rds of the complex:
1 x Power Clean
1 x Squat Clean
1 x Split Jerk
C. AMRAP in 5 Mins of:
10 x Wall Balls
5 x 1 Arm KB Swings (16/12kg) Left
5 x 1 Arm KB Swings (16/12kg) Right
01 Sep 2014
Tuesday 2nd September
A. For total distance:
6 x 60s Row Intervals
Rest approx 1:1
B. Bench Press
5 x 5 @ 80%
C. Turkish Get Ups
3 sets of 3 each arm.
31 Aug 2014
Monday 1st September
A1. Weighted Pull-ups
3 – 3 – 3 – 3 – 3
A2. Push Jerk
5 sets of 3 reps @ 85%
Alternate sets of weighted pull-ups with sets of push jerk.
B. 15 – 12 – 9 Reps for time of:
Front Squat (60/42.5kg)
Pull-Ups
29 Aug 2014
Saturday 30th August
‘OPT Repeatability Test’
3 rounds – each for time, at 100% effort:
Row 250m
10 x KB Swings 32/24kg
10 x Burpees
10 x KB Swings 32/24kg
10 x Burpees
10 x KB Swings 32/24kg
Row 250m
Rest 10 minutes between rounds.
The goal of this WOD is to test your fitness level by testing your ability to recover. After going all out on round one, you rest ten minutes, do it again, and then again in another ten How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.
28 Aug 2014
Friday 29th August
A. Deadlift
5 Sets of 3 @ 80%
B. 4 RFT of:
400m Run
10 x Alternating Dumbell (or KB) Snatch
15 x Wall Balls (9/7kg to 10′)
Finisher:
3 x 15 Superman/Superwoman
27 Aug 2014
Thursday 28th August
A. Muscle-Up Practice
10 Mins or Accumulate 20 x MU
B. AMRAP in 15 Mins of:
5 x T2B
10 x Walking Lunges
5 x Ring Dips
10 x Walking Lunges
5 x Pull-Ups
10 x Walking Lunges
or C. AWOD: 6 Rds for time of:
3 x Weighted Pull Ups (20/10kg)
5 x Strict Pull Ups
7 x Kipping Pull Ups
*18 Min Cut Off
For weighted pull-ups place a 20kg dumbbell (wrapped in a towel works best) between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. The aim is to complete this as fast as possible, but also in the least number of sets as possible. Coming off the bar constitutes a set.
