Archive for September, 2013

week 39

September 29th, 2013

Monday
filthy fifty
50 each of
box jumps, push ups, kbs, lunges,K2E. Back extentions, wall balls, burpees, double unders.

Tuesday
cleans
5 5 5 5 5 @80%Max

21 15 9
push ups, sit ups, OHS, T2B.

Practice 1 legged OHS

Wednesday

Murph
run 1600, 100 pull ups 200 push ups 300 squats run 1600m

Thursday

hang squat cleans
3 3 3 3 3 3 3

21 15 9

burpees, BJ, thrusters 30/25kg, double unders

Friday

cleans

10 9 8 7 6 5 4 3 2 1

3 rft
run 400 12 snatches 12 ring dips.

Saturday

Nicole
20 min amrap
run 400m
Max chins.

Week 38 22nd september

September 22nd, 2013

Monday
Hike4Hunger.

8 min Amrap
5 Deadlifts 110/80kg
10 Chins
15 ring push ups
B
10 min Amrap
Team Farmers walk 2 x 32kg /2 x 20 kg Kb

Tuesday
happy birthday Cris

3 rnds
10 cleans 60/40kg
run 200m
20 Wallballs (10 burpees for every dropped wallball)
run 200m
30 box jumps
run 200m
40 Kb Swings

Wednesday
1 min on each exercise
Battle rope, KB swings, Tyre Flips, Ring push ups,Back extensions, TSU, DB Snatch, toes to bar, Handstand walk, wallballs 2for , DU, BJ, Sit ups, Chins, Dips, Thrusters 40/30 , SDHP40/30, squats, row, handstands.

Thursday
“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thruster, 60/50kg
7 Knees to elbows
7 Deadlift, 115/85kg
7 Burpees
7 Kettlebell swings, 24/16
7 Pull-ups

Friday

“Holleyman”

30 rounds for time of:
5 Wall balls
3 Handstand push-ups
1 Power clean, 100kg

Saturday

“Fight Gone Bad!”

Three rounds of:
Wall-ball, (Reps)
Sumo deadlift high-pull, 40kg/30(Reps)
Box Jump, (Reps)
Push-press, 40kg/30 (Reps)
Row (Calories)

Week 37

September 15th, 2013

A few birthdays this week, Happy birthday Nathan, Rhonda, Andy

Monday

Fran (on deer antler juice)
21-18-15-12-9-6-3
Thrusters
Chins
run 100

Tuesday

4 Rounds for Time

1 min on each exercise 30 secs rest
Push press 35kg/25kg
Burpees
KB Swings
GHDS
Push ups

Wednesdays

Back Squat 3-3-3-3-3 reps
14 min Amrap
2 Chest to Bar
4 Burpee chins
6 TSU toes to bar
8 wallballs

Thursday
Clean and Jerk
1-1-1-1-1-1

5 rounds for time of:
400 meter run
15 Snatch, 45kg/ 35kgs

Friday
66 Deadlifts, 60kg/45kgs
66 Box jump,
66 ring dips
66 Kettlebell swings, 16/24kg
66 V – Situps
66 Thrusters, 30/20kgs
66 Wall ball shots,
66 Burpees
66 Double-unders

Saturday
1st round
2 cleans 70kg/50kg
2nd round
2 cleans 70kg/50kg
4 Chest to Bar
3rd
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
4th
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 ring push ups
5th
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 ring push ups
32 box jumps
6’s
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 ring push ups
32 box jumps
64 alternating single arm kb swings

Week 36

September 8th, 2013

Monday
Happy Birthday Kiarah bear.
The bear Complex
5 round
7 reps of
Deadlift
Hang clean
front squat
push press
back squat
push press

Tuesday
Snatch Burgerna

3 rounds
30 KB swings 24/16
25 Wall balls
20 Pull ups

Wednesday
Snatch Balance
5-5-5-5-5-5

8 min Amrap
4 HS Push ups
8 KB.swings 32/24
12 GHD sit ups

Thursday
Power snatch
3-3-3-3-3-3
4 RFT
30 Over head lunges
30 Box jumps
20 wall balls
10 clapping push ups

Friday
Snatch
5-5-5-3-3-3
Lynne
5 rounds for time
Bench press max reps
chin ups max reps

Saturday
5 rounds for time
run 400m
5 deadlifts
time plus load.

week 35

September 2nd, 2013

Suprise WODS week
No picking and choosing
Just come in