May 13th, 2012

8 Sets
20 Burpees
10 Db Push Press
5 Dips
30 Squats

Tuesday
Happy Bday Ron and Megan
‘The Ron’
5 rft
10 Chin ups
20 Slingshots
30 sit ups
400 m run

Wednesday
Part A: 100m, 80m, 60m, 40m, 20m
Shuttle Run
Broad Jump
Bear Crawl
Part B: Death by chin ups
Accumulating Chin up every min
eg 1st min = 1 chin up
2nd min = 2 ch

Thursday
Complete for time:
50 Deadlifts (55kg)
50 Jump over bar
40 Deadlifts (55kg)
40 Jump over bar
30 Deadlifts (55kg)
30 Jump over bar
20 Deadlifts (55kg)
20 Jump over bar
10 Deadlifts (55kg)
10 Jump over bar

Friday
“Brian”

Three rounds for time of:
Rope climb, 5 ascents
85kg Back squat, 25 reps

Saturday
5 rounds for time of
15 Kb Swings
15 Box Jumps
15 burpees
15 ring push ups

May 7th, 2012

Monday
5 rounds 1 min each exercise max reps
Burpees
Sit Ups
Squats
Toes 2 Bar
KB Swings

Tuesday
Shoulder Press
5,5,5,5,5
Part B
Run 400,300,200,100 x3

Wednesday
‘The Chief’
5×3 min
3 power Cleans 60kg
6 push ups
9 squats

Thursday
Deadlift
5,5,5,5,5
Part B
21,15,9
Knees 2 Elbow
KB side 2 side
Windscreen wipers

Friday
4 RFT
40 kg DB Snatch
10 alternating arms
100 m Sprint

Part B
MAX CHINS

Saturday

Black Board Day
(complete 1 or more squares on the black board)

April 29th, 2012

Monday

20 min Amrap
5 power clean 65 kg
10 toes 2 bar
15 wall balls
*
Tuesday

Bench
3,3,3,3,3
Part B
5 rounds
10 burpees
20 squats
30 situps
Run 100
*
Wednesday

4 Rounds
20 Burpees over bar
10 OHS 40kg/30
!0 Chins
10 Dips
Part B
5 Min Practice to hold handstand for over 10 seconds
*
Thursday

AMRAP
5 x 3 min with minute reest between rounds.
3 chins
6 wall ball
9 SDHP
*
Friday
21-15-9
Deadlift
Hang clean
Front squat
Push jerk
(60 kg for all exercises)
*
Saturday
Manion
Seven rounds for time of:
Run 400 meters
60kg Back squat, 29 reps

April 22nd, 2012

Monday
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Part B:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
KB Slingshots 24 / 16
Push ups

Tuesday
7 Rounds:
35 Double-unders
1 Snatch
Make one max snatch attempt per round.

WEDNESDAY “ANZAC DAY”

Thursday
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Friday
Complete as many rounds as possible in 15 minutes of:
Rope climb, 1 ascent
15 Push-ups
5 one legged squats

Saturday

20 Deadlift (110/70)
Run 400
20 OHS (45/ 30)
Run 400
20 burpees
Run 400
20 boxjumps
Run 400
20 chin ups
Run 400
20 KB Swings (24/20)
Run 400
20 Double unders
Run 400

April 16th, 2012

Monday
800m Run
10 rounds of:
10 Knees to Elbow
10 V sit S 2 S
6 KB Turkish Get ups
then : run 800

Tuesday
Three rounds for time of:
75kg Front squat, 5 reps
18 Pull-ups
100 kg Deadlift, 5 reps
18 Toes-to-bar
75kg Push jerk, 5 reps
18 Hand-release push-ups

Wednesday
4 Rounds
Row 500
Run 600
Double Unders

Thursday (wear trackies or long socks for rope climb)
50 Squats 30kg
5 Rope climbs
40 Burpees over bar
4 Rope climbs
30 push ups
3 rope climbs
20 Box Jumps
2 Rope Climbs
10 Chin ups
1 rope climb

Friday
Run 800
10 rounds of
10 chins
10 dips
Run 800

Saturday
5 rounds:
20m Handstand walk
50 Squats

April 9th, 2012

Monday 9th
Overhead Squat
5-5-5-5-5
B 21-15-9
Wallballs
Dips

Tuesday
“Barbara”
5 RFT
20 Pull Ups
30 Push Ups
40 Sit ups
50 Squats

Wednesday

50 Thrusters 30kg
50 chins
30 Thrusters
30 Chins
20 Thrusters
20 Chins

Thursday

A Hang Clean
1-1-1-1-1-1-1-1-1-1
B
21-15-9
KB clean press
box jumps

Friday
3 RFT
run 400m
12 snatch 30kg
21 pull up
B
Back squat
5-5-3-3-1

Saturday
Murph
Run 1600m
100 chin ups
200 push ups
300 squats
run 1600m

April 4th, 2012

Monday
21-15-9
Back Squat 100/70
KB Swing

Tuesday
30 Shoulder Press
40 Chin ups
50 KB Swings
60 Sit ups
70 Burpees
80 Double unders

Wednesday
5 RFT
15 Ring dips
10 Thrusters 30/45
10 Chin ups
PART B
run 1000m

Thursday
5 Rounds
With 4 min time cap each round.
run 400
20 wall balls
Then in remaining time as many burpees as possible.
Rest 2 minutes between each round
score is number of burpees completed.

March 26th, 2012

Moday
Fight gone Bad
3 RFT
Wall Balls
SDHP
Box Jumps
Push Press
Row
Complete as many rounds as possible 1 min for each exercise
clock does not reset.

Tuesday

Split Jerk
1-1-1-1-1-1-1
b
5 RFT
35 double unders
run 200m

Wednesday
5RFT
Body Weight Bench
Pull ups

Thursday
Nasty girls
3 RFT
50 Squats
7 Muscle up
10 Hang power Cleans 60/40

Friday
Deadlift
3-3-3-3-3
7 min Amrap
20 Rusties
10 KB Swings (Kneeling)
5 Ring dips

Saturday
15 min Amrap
10 Wallballs
10 Toes to Bar
10 Box Jumps

March 20th, 2012

Monday
6 Chins
9 Push ups
12 Deadlift
15 Lunges

Tuesday
10 min AMRAP
exercises increase by 2 each round
2 OH Squats , 2 Chest 2 Bar
4 OH Squats , 4 Chest 2 Bar
etc

Wednesday
‘Klepto”
4 rft
27 Box Jumps
20 Burpees
11 Squat Cleans

Thursday
Team WOD
3 Rounds
2 minute rest betweeen rounds
run 400
KB Swings
SDHP
Dips

Friday
Games WOD 12.5
Scaled version for non competitors

Saturday
Max Bench and Shoulder press
5 sets
Part B
Tabata
DB Renegade Push Ups
Db Side 2 sides
DB clean and Jerk
DB Squats

March 13th, 2012

Monday Happy

Fran 21-15-9
Thrusters
Chins

Tuesday
4 RFT
Run 400m / row 430m
40 Push ups
40 Sit ups
10 Deadlifts

Wednesday
D.T’s
5 RFT
12 deadlift 70/50kg                                 
9 hang power clean 70/50kg
6 push jerk 70/ 50kg

Thursday
21-15-9
Handstand push ups
Ring Dips
Push ups

Friday

Games WOD

Saturday
Klepto
4 RFT
27 Box Jumps
20 Burpees
11 Squat Cleans 60/50kg