Category: Blog/WOD

The Open is over! Well done to everyone who competed and pushed themselves! We are now going to start a new cycle. We will start this cycle with a test week, which is an opportunity for all of you to find your current baseline, and then set new goals for the rest of the year from there. Test Day 1:… Read more →

Warm Up 3 Rounds 20 Walking Lunges 5 Burpees Strength Deadlifts 5.5.5.3.3 WOD For time: Round 1 15 Hang power cleans 45/30kg 40 Double Unders 500m Row Round 2 15 Hang power cleans 45/30kg 40 Double Unders 10 x 10m Shuttles Round 3 15 Hang power cleans 45/30kg 40 Double Unders 10 x 10m Sled Read more →

Warm Up Warm Up Cleans with empty bar Strength Squat Cleans 5.5.5.3.3 WOD The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Score: Total reps Read more →

This week is transition week. Our new cycle starts Monday 7 December. Warm Up: 3 Rounds 20 KB Bent Over Rows 20 Lunges 10 Ring Rows WOD: In teams of 3: 3 Rounds for time of 30 Pull Ups 40 Clean and Jerk 40/60kg 50 Cal Row 60 Med Ball Sit Ups Read more →

Well done on completing the last test week of the year. This week is transition week. Warm Up: 3 Rounds 5 Strict Chest to Bar 10 Ring Dips 15 Goblet Squats WOD: In teams of 3: 2km Row 200 Double Unders 200 Wall Balls 200 Plate Push Ups Read more →

This is our last test week for the year! Test Week Day 1: 1. 15 Min to build to 1RM Back Squat 2. Max unbroken Pull Ups 3. Max HR Push Ups in 1 Min 4. 500m Row for time Read more →

Test Week Day 5 1. 15 Minutes to build to a 1RM Deadlift 2. “The Chief” 3 Min AMRAP 3 Power Cleans @ 61/43kg 6 Push Ups 9 Air Squats Rest 1 Minute Repeat for total of 5 Rounds Read more →

Strength Clean and Jerk 3.3.3.3.3 Skill Muscle Ups WOD AMRAP 10 5 Ring Dips 10 T2B 15 Wall Balls Read more →

Strength Front Squat 3.3.3.3…Max reps Skill 3 Rounds (for quality not time) 10 Pistols 10 C2B Pull Ups WOD 5 Rounds for time 10 Cal Row 20 Ball Slams 30 Double Unders Read more →

Strength Pull Ups 3.3.3.3….max reps WOD “Fight Gone Bad” 3 Rounds of 1 Minute of each for max reps: 1.Calorie Row 2.Push Press (25/35kg) 3.Box Jumps 4.Wall Ball (7/10kg) 5.SDHP (25/35kg) 6.Rest Read more →