Monthly Archives: October 2015

WOD 301015


Warm up

Run 400m, then


10 push ups
5 strict pull ups (underhand grip)
10 broad jumps

Partner WOD

7 minute AMRAPs / 3 minutes rest


5 Tyre flips
3 wall walks (each)


4 sled pushes 50kg
12 pull ups (total)


20 calorie Airdyne
6 overhead lunges 25/15


20 calorie row
6 dumbbell snatches 30/15

WOD 261015

Warm up


30 double unders
10 scapular pull ups
12 shoulder touches (wall facing handstand)
10 x banded monster walk 2 steps left + 1 squat, then 2 steps right + 1 squat


5 minute rounds with a 2 minute rest

A. 5 minute AMRAP

5 Burpees
1 rope climb
20 double unders

B. 5 minute ladder


Handstand push ups
Box jump overs 20″/24″

C. Rowing for distance

D. EMOM for 5 minutes

10 Clean and Jerks 60/40

E. Run blocks B&C

WOD 2310115

Warm up

Athletes choice

Partner WOD


“Scooter” courtesy of CFHQ

A: On a 35-minute clock with a partner,

Complete as many rounds as possible in 30 minutes of:

30 double-unders
15 pull-ups
15 push-ups
100-meter sprint (loop)

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift

B: 7 minute AMRAP of


Must change every 10 reps. While one person is doing burpees the other has to hold the hollow position.

WOD 221015

Warm up


1 loop
10m single leg broad jumps (land with two feet)
10 hindu push ups
10 good mornings (b’stick)


For time – 45 minute cap

50 kettlebell swings 24/16
50 box jumps 24/20
50 toes to bar
150m waiters carry 24/16
35 kettlebell clean and jerks 24/16
35 box jump overs 24/20
35 overhead sit ups 24/16
400m waiters carry 24/16
20 kettlebell snatches 24/16
20 burpee box jumps 24/20
20 L-pull ups
600m waiters carry 24/16

For the waiters carry the kettlebell must be carried overhead, with the arm at full extension, with one arm. You must stop on the spot and lower your kettlebell to the ground if you lower the kettlebell below full arm extension.

WOD 201015

Warm up


15 calorie row
10 banded good mornings


A: 1-3-5-1-3-5 deadlift

Do a set every 3 minutes. Increase weight each set

B1: EMOM for 6 minutes

1. 10 sumo deadlift high pulls 43/30
2. 20 wall balls 9/6
3. 40 double unders

At the sixth minute go immediately into

B2: 3 rounds for time of

10 sumo deadlift high pulls 43/30
20 wall balls 9/6
40 double unders

WOD 191015

Warm up

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


10 second L-sit hold
10 medicine ball cleans
10 shoulder touches (wall facing handstand)
10 push ups

A: Every 2 minutes for 30 minutes

0-10: 5 thrusters
10-20: 3 front squats
20-30: 3 push jerks

*Take the bar off the rack

B: For time (10 minute cap)

12 shoulder to overhead 70/45
12 lateral burpees
12 Front squats 70/45
12 lateral burpees
12 thrusters 70/45
12 lateral burpees

*Take the bar from the floor

WOD 161015

Warm up

Athletes choice

Grid Races

Race 1.

1. 10cal air dyne
2. 10 wall balls 9/6
3. Run the loop into roller door next door
4. 5 wall walks.

Indian file, start when 1st person has finished the air dyne. 2 rounds.

Race 2.

200 calorie row(2 rowers if more than 4 in a team
35 Box jump overs each box(20 if less than 4 in a team)
Ladies 20″/24″/30″
Men 24″/30″+ 25kg plate/30″+ 2 25kg plates
Floor presses
Ladies 50reps at 30kg
40reps at 40kg
30reps at 50kg
Men. 50reps at 45kg
40reps at 60kg
30reps at 80kg
25 Rope climbs(15 if less than 4 in a team)15 Legless rope climbs(7 if only one person can do it) 2 ropes per team.
Squat snatches
Ladies 20reps at 25kg
20reps at 35kg
20reps at 45kg
Men. 20reps at 40kg
20reps at 60kg
20reps at 70kg
50 synchronized sit ups.

WOD 151015

Warm up


10m banded monster walk (left)
10 scapular pull ups
10m banded monster walk (right)
5 reverse burpees


A: Behind the head Lunges 10-8-6-6-6
B: Pull ups (weighted) 5-5-5-5-5
C: Hyper-extensions (weighted) 10-8-6-6-6
D. Run block B & C