Monthly Archives: April 2014

WOD 010514

Warm up

4x (3x w/broomstick, 1x empty barbell)

3 Shrugs

3 High Pulls

3 Power Cleans

3 Front Squats

3 Squat Cleans

3 Push jerks


A: 1-1-1-1-1 Clean and Jerk

B: EMOM for 7 minutes

6 Pistols

12 Push ups (hand release)

C: Annie – courtesy of CFHQ (10 minute cap)


Double unders

Sit ups

WOD 280414


Warm up


30 Double unders

10 Hindu push ups

10 Ring rows

10 Squats

10 Broad jumps


A: 5-5-5-5 Push press (15 mins)

B: “Fran” – Courtesy of CFHQ (10 minute cap)


Thrusters 43/30

Pull ups

C: For time

1km Row

WOD 250414


Warm up



Hero WOD – Sean McCarthy

10 rounds for time of:

5 Pull ups
10 Push ups
15 Sit ups
20 Air Squats
400m Run


Sean McCarthy

Signaller Sean McCarthy was killed in a road-side bomb attack in the Oruzgan Province on Tuesday 8 July 2008. 25 year old Signaller McCarthy was from the Perth based Special Air Service Regiment.

SIG Sean Patrick McCarthy was born on 5 January 1983 in Auckland, NZ.

Sean enlisted into the Australian Defence Force on the 10 July 2001. After initial recruit training and completion of mandatory courses, Sean posted to 7 Sig Regiment on 14 July 2003.

Sean posted to SASR on the 15 January 2007 and has been an active member of the Regiment ever since.

Sean’s Operational service includes deploying as part of the Special Operations Task Group (SOTG V) in 2007; Operation Astute in East Timor in 2008 before redeploying to Afghanistan as part of his most recent deployment.

In recognition of his service in East Timor and Afghanistan, Sean was awarded the Australian Active Service Medal with the International Coalition Against Terrorism Clasp and Return from Active Service Badge, the Afghanistan Campaign Medal, the Australian Defence Medal and the NATO ISAF Medal.

Sean was the recipient of a SOCAUST commendation awarded on the 20 June 2008 for his actions in Afghanistan in 2007 as part of SOTG Rotation V. Sean was awarded this for his excellent application of battle craft in a complex, dangerous and confusing situation.

Sean was an avid rugby union fan. He was a respected member of his Troop and well liked by his colleagues.




WOD 220414

Warm up

400m Run, then


15 Inchworms

15 Box jumps 20″

15 Hollow rocks


400m Run


A: 3-3-3 Thrusters (20 minutes)

B: Tabata

Wall balls 9/6

Toes to bar

KB swing 24/16


Score = the lowest reps recorded for each exercise e.g. 5 WB + 1 T2B + 10 KB + 4 Burpees = 20

WOD 210414



Warm up


30 Double unders

10 Jump squats

10 Good mornings 20/15

10 Push ups

10 Sit ups

WOD – 3 Partner workout

30 minute AMRAP

Egg and spoon around loop

3 Basketball shots

3 Snatches 45/25

5 Burpees (over bar)

1 Rope Climb

5 Box jump overs 30/24

WOD 170414


Warm up


10 Single arm barbell squat (right and left hand)

10 Single arm barbell lunge (right and left hand)

10 Single arm barbell squat at shoulder height (right and left)

10 Single arm overhead squat

10 Single arm barbell overhead lunge (right and left)

See video below


A: 2-2-2-1-1-1 Clean and Jerk (12 minutes)

B: 2-2-2-1-1-1 Squat Snatch (12 minutes)

C: 6 rounds for time of

5 Handstand push ups

10 Kettlebell swings 24/16

12 Toes to bar

15 Reverse burpees



WOD 150414

Warm up

400m Run, then


10 Push ups

10 Goblet squats 24/16

10 Ring rows

10 Hollow rocks


A: 5-5-3-3-1-1-1 Bench press (15 minutes)

B: 3-3-2-2-1-1-1 Front squat

C: 7 minute AMRAP

7 Burpee pull ups

20 Double unders

WOD 140414


Warm up


50 Double unders

15 Squats

10 Ring rows

5 Clap push ups


Fight gone bad – courtesy of CFHQ

Three rounds for total reps of

Wall-ball 9/6
Sumo deadlift high-pull 35/25
Box Jump 20″ box (for men and women)
Push-press 35/25
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.