Monthly Archives: March 2015

WOD 310315

Warm up

3x

10m inchworms

10m broad jumps

10 sec handstand hold

10 second L-sit hold

WOD

For time

Run block A

50 Kettlebell swings 24/16

50 V-sit twists 24/16

50 Hand release push ups

Run blocks B+C

30 Kettlebell swings 24/16

30 V-sit twists 24/16

30 Hand release push ups

Run 600m

10 Kettlebell swings 24/16

10 V-sit twists

10 Hand release push ups

 

WOD 300315

Warm up

Run 600m, then

3x

10 hanging hip touches

10 push ups

10 hanging leg raises

WOD

A: 6-6-6-6-6 Deadlift

B: 3-3-3-3-3 Strict press

C: 12 minute AMRAP

5 Strict pull ups

10 Overhead lunges 25/15

15 Sit-ups

20 Double unders

WOD 270315

Warm up

practice movements in today’s races

Grid Races

Race 1 – 10 minutes

Ladder

10, 12, 14, 16….

calorie row

OHS 20/15

box jump overs

wall balls

After all team members have been through all 4 exercises your team scores one point. Each time you start a new round you must add 2 reps to each exercise. Score as many points in 10 minutes.

Race 2 – 10 minutes

For total weight

Synchronized 1RM complex

Deadlift

Hang clean

Strict press

Race 3 – 10 minutes

Ladder relay

3, 6, 9, 12…

Kettlebell thrusters 16/12

With 1 loop

Perform 3 thrusters tag your teammate (who will then start their thrusters) and run the loop. When the whole team has done the round of 3 thrusters and the loop you score 1 point. Each time your team starts a new round you will add 3 reps to the thrusters. Score as many points as possible in 10 minutes.

WOD 260315

Warm up

4x

10 scapular push ups

10 wall balls

10 ring rows

15 calorie row

WOD

A: Every 90 seconds for 15 minutes

1 squat snatch

1 hang squat snatch

Increase weight each set

B: Cindy XXX – Courtesy of CFHQ

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Scale to “Cindy” – courtesy of CFHQ

20 minute AMRAP of

5 pull ups

10 push ups

15 squats

WOD 240315

Warm up

4x

5 banded good mornings

5 banded front squats

5 banded push presses

1 Loop

WOD

A: Every 2 minutes for 20 minutes

1 Bear complex

1 power clean

1 front squat

1 push press

1 back squat

1 push press

B: Grace – courtesy of CFHQ

30 clean and jerks for time 61.5/40

WOD 200315

Warm up

4x

50 skips

10 scapular pull ups

10m lunge

10 v-ups

WOD

A: For time (10 minute cap)

1000m row

50 wall balls

30 toes to bar

If finished within the time cap perform as many muscle ups as possible in time remaining

5 minute rest

B: 10 minute AMRAP

8 burpee box jump overs 24/20

8 thrusters 43/30

5 minute rest

C: 50-35-20 (10 minute cap)

Russian kettlebell swings 24/16

Hollow rocks

If finished within the time cap accumulate as much time possible in an L-sit hold

 

WOD 200315

Warm up

4x

30 hill climbs

10m duck walk

10m inchworm

10m broad jumps

Partner WOD (40 minute cut off)

20 Sled push/sled pull 75/50

10 Tyre flips/10 tyre jumps (5 rounds)

1 Rope climb/ Kettlebell carry around the loop 24/16

15 Synchronized man-ups 20/10

7 synchronised overhead squats 50/30 /3x 5 second L-sit holds

 

 

 

WOD 190315

Warm up

3x

10 scorpions

10m lunges

10 superman/hollow hanging from pull up bar

10 second handstand hold

WOD

A: Turkish get-ups 5-4-3-2-1-1-1

B: 6 rounds for time of

15 Kettlebell swings

10 Knees to elbows

5 Handstand push ups

WOD 170315

Warm up

4x

15 calorie row

10 banded front squats

10 hollow rocks

10 ring rows

WOD

A: Front squats 4-4-4-4-4

B: Double under “Fran”

60 Double unders

21 Thrusters 43/30

21 Pull ups

60 Double unders

15 Thrusters 43/30

15 Pull ups

60 Double unders

9 Thrusters

9 Pull ups

WOD 160315

Warm up

400m run, then

4x

20 lunges

15 second L-sit hold

10 banded good mornings

5 hindu push ups

WOD

A: 3 rounds for time of (8 minute cut off)

12 Deadlifts 140/80

12 Bar facing burpees

B: 8 minute AMRAP

10 Dumbbell shoulder to overhead

10 Box jump overs 24/20

10 Sit-ups

C: Rowing intervals 5 x 250/200m

for every 250/200 row that is not completed in 45 seconds, at the end there is a 15 burpee penalty