Monthly Archives: September 2014

WOD 300914

Warm up

400m run, then


10 good mornings (broomstick)

10m bear crawl

10 lunges (each side)

10m bear crawl


A: Deadlift 8-8-8-8-8 (12 minutes)

B: Bench press 8-8-8-8-8 (12 minutes)

C: Tabata for total reps

Push ups

Sit ups

Double unders

Kettlebell swings

WOD 290914

Warm up


10 KB swings (Russian)

10 Overhead squats (broomstick)

10 V-ups

40 Double unders


A: 1RM Barbell complex of (10 minutes)

2 Snatch Balances

4 Overhead squats

B: 1RM Barbell complex of (10 minutes)

1 Hang power snatch

1 Hang squat snatch

C: 10 minute AMRAP

5 Wall walks

7 Chest to bar pull ups

9 Box jumps

WOD 260914

Warm up


3 10 second L-sit holds

50 single skips

5 wall walks

1 Loop

Partner WOD

For time – 45 minute cap

1600m KB carry 24kg/16 (1 Kettlebell per pair)

*only one person can carry the KB at a time. When you pass the KB onto your partner you must both stop and your partner must do 10 KB swings before you continue

300 double unders – 5 over/unders every trip on the rope

Block B Overhead plate carry 25/15kg (1 plate per pair)

*only one person can carry the plate at a time. Your arms must be fully locked out and extended while carrying the plate overhead. Before you pass the plate onto your partner you must stop where you are and place the plate on the ground before your partner lifts it above their head. DO NOT throw or drop the plates onto the ground

75 toes to bar – 10 Back to back squats every change or drop off the bar

400m Barbell carry 20kg/15 (1 barbell per pair)

*only one person can carry the barbell at a time. You must carry the barbell suitcase style with one hand. You cannot change hand to hand as you are carrying the barbell, you must instead pass the barbell onto your partner. Before you pass the barbell on you must do 6 lunges holding the barbell with one hand suitcase style.

50 burpee box jumps 24/20 – partner holds a handstand until change over

WOD 250914

Warm up


10 single arm ring rows (right arm)

15 squats

10 single arm ring rows (left arm)

10 clapping push ups


A: 1RM Power clean + hang squat clean (10 minutes)

B: 1-1-1 Push jerk (10 minutes)

C: 10 minute AMRAP

10 clean and jerk 50/35

10 Pull ups

8 clean and jerk 60/40

10 Pull ups

6 clean and jerk 70/45

10 Pull ups

4 clean and jerk 80/50

10 pull ups

2 clean and jerk 90/55

10 pull ups

Clean and jerk AMRAP 100/60

Tips on the clean and jerk from 2x Olympian Chad Vaughn


WOD 230914

Warm up


10m bear crawl

10 ring rows

10m broad jumps

10 banded good mornings


EMOM for 40 minutes

A: 1 Loop (150m sprint)

B: 1 round of

7 Pull ups

9 Wall balls 9/6

C: 200m Row

D: 1 round of

7 KB swings 24/16

7 box jumps 24/20

You will remain at each station for 10 minutes and perform the work required every minute on the minute. If you cannot complete the recommended work within each minute interval, perform as many rounds or reps as possible within the 10 minutes allocated to the station.

Some good tips on sprinting… note it does contain explicit language

WOD 220914

Warm up


30 double unders

10 scissor jumps (each side)

10 hindu push ups

10 hanging leg raises (3 second pause at the top)


A: Every minute on the minute for 7 minutes

4 Front rack lunges

2 Front squats

Take bar from the ground, increase weight every minute. Record heaviest complex

B: 1-1-1 Front squat (10 minutes)

C: 15 minute ladder

2, 4, 6, 8, 10…

Overhead lunges 25/15

Overhead sit ups 25/15

Burpees (plate facing)

If you throw or drop the bumper plates on the floor run the loop

WOD 190914

Partner warm up


1 loop/wall squat  (relay style)

30 Double unders/L-sit hold

15 calorie row/ovehead squat hold (broomstick)

Partner WOD

A: 8 minute AMRAP

a. 40 calorie row

b. 6 wall walks

B: 8 minute AMRAP

a. 8 tyre flips

b. 15 butterfly sit ups (performed together)

C: 8 minute AMRAP

a. 4 sled pulls 60/40

b. 12 knees to elbows

D: 8 minute AMRAP

a. 40 double unders

b. 10 overhead squats 50/25

E: 8 minute AMRAP

a. 15 inverted rows (feet elevated. partner holds feet off the ground)

b. 15 push ups (hands on dumbbells, feet on a bumper plate)

Rest 2 minutes between stations



WOD 150914

Warm up


10 KB swings (Russian)

10 Ring rows

10 Goblet squats

10 Hollow rocks


A: 5-5-5-5 weighted pull ups (wide grip overhand)

B: 5-5-5-5 weighted pull ups (close grip underhand)

C: 5-5-5-5 Front squats

D: Fran – Courtesy of CFHQ


Thrusters 43/30

Pull ups