Archive for November, 2011

WOD 30-11-11

November 30th, 2011

Fight Gone Bad

3 Rounds
1 Min on each Exercise
1 Min rest on each round

Wall Ball Shots
Box Jumps
SDHP
Push Press
Row

Tally Reps Up For Time

Bec – 302

29th November

November 28th, 2011

Happy Birthday Chloe

2 Rounds .

Rest for one minute between.

3min AMRAP:

3 Power Snatch (60/40)

6 Press Ups

9 Air Squats

Rest 1min

3min AMRAP:

3 Burpee Bar Jumps

6 Box Jumps (30″/24″)

9 Wall Balls

Rest 1min

3min AMRAP:

3 Squat Cleans (60/40)

6 Ring Dips

9 Pull Ups

28 Nov 2011

November 27th, 2011

Happy Birthday Mark

4 Rounds .

20 Burpees

150 skips

10 toes to bar

50 step ups

10 renegade push ups

20 sit ups

25 November

November 25th, 2011

“Santora”

Three rounds for reps of:
60kg pound Squat cleans, 1 minute
10m Shuttle sprints (10 forward + 10 backwards = 1 rep), 1 minute
100kg Deadlifts, 1 minute
Burpees, 1 minute
60kg Jerks, 1 minute
Rest 1 minute

Click on Wod to post reps

24 Nov 2011

November 24th, 2011

Part A
7 Rounds for time
20 KB swings
run 400m
Part B

100 v sit med ball side to side

100 v sit passes

10 skin the cats

22 Nov 2011

November 21st, 2011

Part A
Bench  5-5-5
Part B : rep score again
2 Rounds for max reps of:
3 minutes- Wall Walks
2 minutes- Burpee Chins
1 minute- KB Slingshots 24kg (16kg)
2 minutes- Rest
Score: Wall Walks= 3 points, Burpee chins= 2 points, KB Slingshots= 1 point

21st November

November 21st, 2011

WOD
4 rounds for time
a
4 stair climbs
15 ring push ups
15 SDHP

b 2 rounds
20 kb split lunges
40 sit ups
20 rusties

17 Nov 2011

November 17th, 2011

3 Rounds AMRAP

3 minutes- stair climbs
2 minutes- wall ball 10/8kg
1 minutes- kb swing 24/16kg
2 min rest

stair climb = 3 points
wall climb = 2 points
kb swing = 1 points

16 Nov 2011

November 17th, 2011

500m row
50 box jumps
50 push ups
50 sit ups
50 chin ups
50 ring dips
20 Turkish Stand ups

15 Nov 2011

November 14th, 2011

WOD
Part A:
Deadlift technique practice+ warm-up for 10 mins
Deadlfit 3-3-3 (15 mins)
Part B
8 min AMRAP
200m row
20 push press 50/30
Part C:
100 Toes to bar B= knees to elbows C= knees as high as possible