Monthly Archives: July 2014

WOD 010814

Warm up


15 hollow rocks

30 second side plank hold (right)

15 second L-sit hold

30 second side plank hold (left)

50 single skips


Partner “Triple 3” – courtesy of CFHQ (50 minute cap)

3km Row (change every 500m)

300 Double unders (each, done together)

3 mile run (4.8km done together)

WOD 310714

Warm up


run the loop

20m vertical leap into broad jump

10 clapping push ups

10 single arm ring rows (each side)


A: 2RM Squat snatch (10 minutes)

Drop the bar and quickly reset between lifts. No touch and go reps.

B: 3 x 10 Romanian deadlift at 2RM squat snatch weight (10 minutes)

C: For time

Start: 50 sit ups

9 Strict pull ups

9 Squat snatches 50/30

15 Chest to bar pull ups

15 Overhead squats 50/30

21 Pull ups

21 Power snatches 50/30

Finish: 50 sit ups

WOD 290714

Warm up


10m walking lunges

10m inchworm (backward)

10m broad jumps

10m walking push ups


A: 1RM Strict Press (12minutes)

B: Max shoulder to overhead at 1RM Strict press weight (1 attempt)

C: 12 minute ladder

3, 6, 9, 12, 15….

2 for 1 Wall balls 9/6

Toes to bar

WOD 280714

Warm up


10 push ups

10 banded good mornings

10 ring rows

20 calorie row


A: 2RM Squat clean (10 minutes)

Drop the bar and quickly reset between lifts. No touch and go reps.

B: 3 x 5 Front squat @ 2RM squat clean weight (10minutes)

Done from the rack. Rest 1 minute between sets.

C: For time

150m KB carry 24/16

30 Burpees

400m KB carry 24/16

20 Burpees

600m KB carry 24/16

10 Burpees


WOD 240714

Warm up

Run blocks B+C

accumulate 2 minutes in a handstand hold (use wall if needed)

accumulate 2 minutes in an L-sit

3 Partner WOD


6 Tyre flips

6 Burpees

10 Sit ups


1 Rope climb

5 Man ups 20/10

V sit ups

Rotate when man ups and rope climb are completed


10 Wall balls

10 Pull ups

Hollow rocks

Rotate when wall ball and hollow rocks are completed


4 Turkish get ups 24/16 (2 hand)

6 Wall walks

Toes to bar

Rotate when turkish get ups and wall walks are completed


1600m Row. Partners on one rowing machine each. Change over when the last person has completed 1600m.



WOD 210714

Warm up


20 plank push ups

20 double unders

10 KB swings (Russian)

20 double unders

10m vertical leap into broad jump

Warm up

A: 20 minute AMRAP

7 KB snatches 24/16 (single arm)

10 Box jumps

7 KB S2OH 24/16 (single arm)

5 Burpee box jumps 24/20

B: EMOM for 12 minutes

Odd – 15 Calorie row

Even – max sit ups

C: For time

Run block “A”



WOD 180714

Warm up


Partner WOD

A: 7 minute AMRAP

15 KB swings 24/16

15 Calorie row

One starts rowing the other on the KB. When both have completed their exercises they can change.

B: 7 minute ladder

3-6-9-12-15…. etc

Box jump 24/20

1-2-3-4-5-6… etc

Bar/ring muscle ups

One starts on the box jumps the other on the muscle ups. When both have completed their exercises they can change.

C: 7 minutes for total


One person starts running around the loop the other walking lunges around the loop, when the runner catches the one lunging they change over. No incomplete loops will be counted.

D: 7 minute to establish

Partner total of 1RM Deadlift

3 minutes rest between stations

WOD 170714

Warm up


10 clapping push ups

1 loop

10 box jumps 24/20

1 loop

10 ring rows

1 loop


A: For time (30 minute cap)

7 Rounds of

7 Hang power cleans 60/40

7 Handstand push ups

7 Front squats 60/40

7 Toes to bar

7 Shoulder to overhead 60/40

7 Lateral burpees (over barbell)

B: 2 minutes max pull ups