Monthly Archives: July 2015

WOD 310715

Warm up

Athletes choice

Partner WOD

A: 10 minute AMRAP of



Handstand push ups
Ring dips
Push ups

Change when needed

5 minute rest

B: 10 ladder


Synchronized toes to bar
Synchronized burpees

5 minute rest

C: 10 minute AMRAP

1 Rope climb
3 Reverse burpees
6 Pistols

Change after each round

WOD 300715

Warm up


5 banded push ups
10 scapular pull ups
5 goblet squats (2 second pause at the bottom)
40 double unders


CrossFit Total 2 plus

1RM Clean
+ 250m Row for time. Complete as many or few 250m rows between sets to find your fastest row time.

1RM Bench press
+ 100 double unders for time. Complete as many or few sets of 100 double unders between sets of bench press.

1RM Overhead squat
+ handstand hold (no wall) for time. Find longest handstand hold between sets of overhead squats

WOD 280715

Warm up


10 banded good mornings
10 ring rows
10 step ups
10 calorie row


For time

50 Kettlebell swings 24/16
50 Box jump overs 24/20
50 Pull ups
150m Waiters carry 24/16
35 Kettlebell swings 24/16
35 Box jump overs 24/20
35 Pull ups
400m Waiters carry 24/16
20 Kettlebell swings 24/16
20 Box jump overs 24/20
20 Pull ups
600m Waiters carry 24/16

In the waiters carry the kettlebell must be carried overhead with one arm at full extension. If at any time you have to lower the KB – to rest or change hands – you must stop and place the KB on the ground. You cannot lower the KB and keep moving.

WOD 270715

Warm up

Burgener warm up


3 Shrugs
3 High pulls
3 Muscle snatches
3 Jump and land
3 Power snatches


A: EMOM for 12 minutes

1 Power snatch

Increase weight each set and work up to your heaviest 1RM for the day

B: 5 minute AMRAP of

Power snatch @ 80% of 1RM

C: For time

21 Back squats 40/35
21 Bar facing burpees
15 Front squats 60/45
15 Bar facing burpees
9 Overhead squats 80/55
9 Bar facing burpees

bar taken from the ground

WOD 240716

Warm up

Athlete’s choice

3 partner WOD



10 cal Air Dyne
10 Wall balls 9/6
10 Hand release push ups


10 cal Row
15 Ball slams
4 Muscle ups

3. Synchronized

5 Tyre flips
10 Step ups on tyre
15 Sit ups.


1 loop
15 Hyperextensions
15 Kettlebell swings 24/16


6 Clean & Jerk 60/40
20 Double unders
As a team, not synchronized.
2min rest between each one.

WOD 200715

Warm up


10 push ups
10 ring rows
10m walking lunges
10 calorie row


7 rounds for time

7 Front squats 50/30
7 Push press 50/30
7 Chest to bar pull ups
7 Front rack lunges @ leg 50/30
7 Push press 50/30
7 Chest to bar pull up

WOD 170715

Warm up

4x loop – each loop performed like this

20 high knees, 20 butt kicks, 10 side shuffles (Left), 10 side shuffles (Right) then jog the rest of the loop

Team challenge


Run 1600m together

100 pull ups
200 push ups
300 squats

Run 1600m together

All reps must be synchronized. Teams may break the reps up as they wish e.g. done in rounds of 5 pull ups, 10 push-ups, 15 squats.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD 160715

Warm up

5-10 minutes of mobility (squat, shoulder, hip)

Burgener warm up


3 shrugs
3 high pulls
3 muscle snatches
3 jump and land
3 power snatch


A: Every 2 minutes for 30 minutes

0-10: 1 hang power snatch (knees) + 1 high hang squat snatch
10-20: 2 squat snatches (reset each rep, not touch and go)
20-30: 1 Overhead squat (off the rack)

B: Double tabata 40:20

4 rounds of burpees

Total time is 4 minutes