Archive for March, 2015

30th March 2015

March 29th, 2015

Monday
Games Wod
Alternative
Run 400m
27 thrusters
27 burpees
Run 200
21 Thrusters
21 burpees
Run 200
15 thrusters
15 burpees
Run 200
9 thrusters
9 burpees

Tuesday
Overhead squat 5-5-3-3-1-1-1-1 reps
Run 400m
21 ring dips
21 SDHP 50kg/ 40kg
Run 400
15 Ring dips
15 SDHP
Run 400m
9 ring dips
9 cleans

Wednesday
Double dutch Cindy
100 DU
5 rnds cindy
80 DU
4rnds cindy
60 DU
3rnd Cindy
40 DU
2 rnds cindy
2 DU
1 rnd cindy

Thursday
Happy Birthday Hilary
21-15-9
Deadlifts 80/50kg
Cleans
Front squats
Push press

Friday
Good Friday

23rd march 2015

March 22nd, 2015

Monday

Games Wod or Alternative

Tuesday
happy birthday Simone 34

Crain

2 rounds for time of:
34 push-ups
50m run
34 deadlifts, 70/50kg
50-yard sprint
34 box jumps,
50-yard sprint
34 k.b clean and jerks,24/16kg
50m sprint
34 burpees
50m sprint
34 wall-ball shots, 20-lb. ball
50m sprint
34 pull-ups
50m sprint

Wednesday

happy birthday Holly

Back squat 5-5-3-3-3-1-1-1-1-1 reps

Three rounds for time of:
Run 200 meters
7 Push presses, 50kg/40kg
14 Ring rows

Thursday

happy birthday Josephina

20 rnds 2 min rest/ chat between each round like josephina does
5 toes to bar
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 24kg/16kg
1 clean 60kg/90kg
chat.

Friday
Two rounds for time of:
Run 800 meters
30 Pull-ups
30 Front squat, 45/30kg
30 Toes-to-bar
30 Power clean, 45/30kg

Saturday

Games 15.5

16th march 2015

March 15th, 2015

Monday
games Wod 15.3

tuesday

gaza
5rft
35 K.B swings 24/ 16kg
30 push ups
25 chins
20 box jumps
run 1k

wednesday
2rnds
2 min of then rest 1 min
burpees
double unders
Cleans 70/ 50
Sit ups

Thursday
18 min amrap
1 1 10 then 2 2 20,3 3 30. 4 4 40
box jumps
thrusters
double unders

Friday

barbara

5 rnds
20 chins
30 push ups
40 sit ups
50 squats
rest 2min

saturday

9th March 2015

March 9th, 2015

Monday
Games Wod 15.2

Tuesday
Bowen

3 rounds for time of:
Run 800 meters
125kg/95kg deadlifts, 7 reps
10 burpee pull-ups
24/16kg single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box

Wednesday
5 rounds 3min each 1 min rest in between rounds
1 burpee box jump
5 wall balls
total wall balls = score

Thursday

10 rounds for time of:
5 front squats, 90kg/70kg
5 handstand push-ups

Friday
“The Seven”

Seven rounds for time of:
7 clapping push-ups
7 Thruster, 40/30
7 Knees to elbows
7 Deadlift, 100/80
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Saturday
15.3 Games Wod or a wod from during the week

week 2nd March

March 1st, 2015

Monday
games Wod 15.1

9 Min Amrap
15 toes to bar
10 deadlift 52/34kg
5 snatches
b 6 min to get a max clean and jerk.

Alternative
4rnds run 600m
10 Ohs 60/40kg

Tuesday

Foo

13 bench presses, 80kg/55kg
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
2 squat clean thrusters, 80kg/55kgs
28 sit ups

Wednesday

10 OHS 70/45kg
10 Box Jumps over
10 Power Cleans 90/50kg
10 T2Bar
10 Burpees muscle ups
10 T2bar
10 power cleans 90/50
10 Thruster
10 Box Jumps over
10 OHS 70/45

Thursday

Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

Friday

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups

Saturday
Games 15.2