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WOD ARCHIVE - CROSSFIT TRAINING
WOD Archive
-
December 2019
- 2019-12-14 Rest & Recover-Swim-Run-ROMWOD-Eathttps://files-sugarwod-com.s3.amazonaws.com/bda8a44a6a7805a0f78258b2ff7931a4_Loru7a6KPI-whiteboard-20191215.jpg
- 2019-12-13 CHRISTMAS WOD!For Time
- 2019-12-12 Fitness Option:AMRAP in
- 2019-12-11 3 rounds each
- 2019-12-10 Skills Piece #3Option
- 2019-12-09 Finisher:3 Rounds for
- 2019-12-08 In pairs, complete
- 2019-12-07 Rest & RecoverRide/Swim/Walk/Run/Eat/ROMWODhttps://files-sugarwod-com.s3.amazonaws.com/add9bb48f621c792594ee5cdd76a26e7_Loru7a6KPI-whiteboard-20191208.jpg
- 2019-12-06 Open 11.2Complete as
- 2019-12-05 Nancy5 rounds for
- 2019-12-04 Fitness OptionFor Time:400m
- 2019-12-03 Continue as far
- 2019-12-02 For Time15 SDHP
- 2019-12-01 Fitness Option:5 Rounds
-
November 2019
- 2019-11-30 Rest & RecoverSwim/Run/walk/ROMWOD/Eathttps://files-sugarwod-com.s3.amazonaws.com/8327385c99e5505ddf01b09b714a45b9_Loru7a6KPI-whiteboard-20191201.jpg
- 2019-11-29 In 4 mins
- 2019-11-28 Snatch Pull5-5-5https://files-sugarwod-com.s3.amazonaws.com/f9ca011df5c1a4171463a533d4074205_Loru7a6KPI-whiteboard-20191129.jpgEMOM for
- 2019-11-27 In paris, complete
- 2019-11-26 5 Rounds for
- 2019-11-25 Fitness Option:AMRAP in
- 2019-11-24 For Time Accumulate
- 2019-11-22 AMRAP 5mins:Buy in:
- 2019-11-21 Every 5 minutes
- 2019-11-20 Fitness Option:5 Rounds
- 2019-11-19 For Time:100 double
- 2019-11-18 ***Benchmark Series***‘The Chief’5
- 2019-11-17 Fitness Option:AMRAP in
- 2019-11-15 For Time:10 HSPU20
- 2019-11-14 AMRAP 4mins4 Power
- 2019-11-13 EMOM for 7
- 2019-11-12 Finisher:Tabata Mashup For
- 2019-11-11 Fitness Option:Continue as
- 2019-11-10 In Pairs Accumulate
- 2019-11-08 For Time10 Power
- 2019-11-07 Finisher:Every 3mins for
- 2019-11-06 For Time30 Toes
- 2019-11-05 Bring Long Socks
- 2019-11-04 Finisher:3rds For Quality:
- 2019-11-03 Non-Registered WODIn pairs
- 2019-11-02 Rest & RecoverRest
- 2019-11-01 For Time:Buy in:
-
October 2019
- 2019-10-31 For Time:30 Toes
- 2019-10-30 Fitness Option MetconAMRAP
- 2019-10-29 For Time:75 Double
- 2019-10-28 Fitness Option -
- 2019-10-27 Non-Registered WODAMRAP in
- 2019-10-25 DTFive rounds of:•155/105
- 2019-10-24 Finisher3 rds for
- 2019-10-23 Fitness OptionAMRAP in
- 2019-10-22 20 min AMRAPHSPUPull
- 2019-10-21 Finisher:12-9-6-3Squat snatches 42.5kg(35kg)Lateral
- 2019-10-20 Open 20.2Complete as
- 2019-10-18 3 rounds for
- 2019-10-17 ***BRING LONG SOCKS***
- 2019-10-16 Fitness option15min amrap:15
- 2019-10-15 5 rounds for
- 2019-10-14 AMRAP in 12
- 2019-10-13 Non-Registered WorkoutAMRAP in
- 2019-10-12 Rest & RecoverWalk/Bike/Swim/Eat
- 2019-10-11 For Time:800m Row/1.6km
- 2019-10-10 For Time:10 rounds
- 2019-10-09 Tempo Front Squat2-2-2-2-2*31X1
- 2019-10-08 For Time:25-20-15-10-5 reps-Toes
- 2019-10-07 Finisher:For Time:50 DB
- 2019-10-06 Eva5 rounds for
- 2019-10-05 Rest & RecoverSwim/Walk/Eat
- 2019-10-04 AMRAP in 15
- 2019-10-03 Fitness Option:Press3-3-3Fitness Option:AMRAP
- 2019-10-02 3rds For quality20
- 2019-10-01 In Teams: 10
-
September 2019
- 2019-09-30 Finisher:3 Rounds For
- 2019-09-29 FinisherAccumulate in any
- 2019-09-28 Rest & RecoverSwim/Walk/Bike/Row-Eat
- 2019-09-27 For TimeBuy in:
- 2019-09-26 For Time:Buy In35/25
- 2019-09-25 Finisher:Isabelle30 snatches for
- 2019-09-24 Part CFor Time18-15-12KB
- 2019-09-23 Bring Long Socks
- 2019-09-22 Bring Long Socks
- 2019-09-21 Rest & Recoverhttps://files-sugarwod-com.s3.amazonaws.com/b03bccb9144b99a3ad0563983753bc9d_Loru7a6KPI-whiteboard-20190922.jpg
- 2019-09-20 Every 4minutes for
- 2019-09-19 4rds For Quality:12
- 2019-09-18 Part B15min EMOM:Min
- 2019-09-17 For Time750m Rowhttps://files-sugarwod-com.s3.amazonaws.com/d04e1c18b7292158f8904151f453da33_Loru7a6KPI-whiteboard-20190918.jpg
- 2019-09-16 Snatch Pulls3-3-3Every 90sec
- 2019-09-15 *DELOAD WEEK* Bring
- 2019-09-14 *Bring Long Socks
- 2019-09-13 Barbara5 rounds for
- 2019-09-12 Fitness Option5 rds
- 2019-09-11 “Hello Shoulders”15 HSPU5
- 2019-09-10 Finisher:5 Rounds:20 sec
- 2019-09-09 AMRAP 15mins14 Push
- 2019-09-08 5 Rounds For
- 2019-09-06 For Time:30 Burpees20
- 2019-09-05 SISSONComplete as many
- 2019-09-04 Bring Long Socks,
- 2019-09-03 Continue as far
- 2019-09-02 For time Complete50
- 2019-09-01 Fitness Option:AMRAP in
-
August 2019
- 2019-08-30 ‘Kelly’5 Rounds for
- 2019-08-29 AMRAP 16mins of:Buy
- 2019-08-28 Bench Press5-5-5-5-5Bent Over
- 2019-08-27 Part A:1km Row
- 2019-08-26 4RFT:21 Wall balls
- 2019-08-25 Option 1: ‘CrossFit
- 2019-08-23 ‘RJ’5 rds For
- 2019-08-22 Every 3 minutes
- 2019-08-21 Power Clean15minutes to
- 2019-08-20 “Holy Arms”AMRAP 15mins15
- 2019-08-19 Back Squat6-6-6-6-6@80% of
- 2019-08-18 Open 19.4For total
- 2019-08-17 Rest Day
- 2019-08-16 5 rounds For
- 2019-08-15 Bench Mark n
- 2019-08-14 Tempo Deadlift4-4-4-4-4Romanian Deadlift4-4-4-4
- 2019-08-13 8am Class ONLY
- 2019-08-12 One minute on
- 2019-08-11 Part A:Push Jerk
- 2019-08-10 Rest DayRest &
- 2019-08-09 3 Rounds for
- 2019-08-08 Part CEvery 90sec
- 2019-08-07 For Time1km Row50
- 2019-08-06 Tabata Mash-Up-Push-Ups-Hollow Rockshttps://files-sugarwod-com.s3.amazonaws.com/55c857d8f03c0a99c2996ea88c94a87f_Loru7a6KPI-whiteboard-20190807.jpg
- 2019-08-05 Part CBring Sally
- 2019-08-04 AMRAP in 16mins
- 2019-08-03 Rest DayRest &
- 2019-08-02 Continue as far
- 2019-08-01 5 Rounds for
-
July 2019
- 2019-07-31 Fitness Option:AMRAP in
- 2019-07-30 4 Rounds For
- 2019-07-29 AMRAP in 7mins
- 2019-07-28 Fitness OptionAMRAP in
- 2019-07-27 Rest Dayhttps://files-sugarwod-com.s3.amazonaws.com/c7182244560b8e814b07a9ec3af8e0b8_Loru7a6KPI-whiteboard-20190728.jpg
- 2019-07-26 For time:800m run40
- 2019-07-25 Bulgarian Split Squat8-8-8/Leghttps://files-sugarwod-com.s3.amazonaws.com/0a3270cfb70241c066b15161ac5a0d48_Loru7a6KPI-whiteboard-20190726.jpg
- 2019-07-24 Then For Time25-20-15-10-5
- 2019-07-23 10 Rounds for
- 2019-07-22 Fitness OptionEMOM for
- 2019-07-21 For TimeComplete for
- 2019-07-19 For Time:30 Toes
- 2019-07-18 ‘The Chief’5 x
- 2019-07-17 Finisher:3 Sets of
- 2019-07-16 4 Rounds Each
- 2019-07-15 AMRAP in 16minutes
- 2019-07-14 Finisher3 x 2minute
- 2019-07-12 “Partner Frantasy”“Partner Frantasy”In
- 2019-07-11 For LoadPart B:“Open
- 2019-07-10 AMRAPWith 15 minutes
- 2019-07-09 For TimeFor Time
- 2019-07-08 Fitness OptionTabata MashupSit-UpLunge
- 2019-07-07 5 RFT5 RFT:6
- 2019-07-05 4 Rounds for
- 2019-07-04 Nancy5 rounds for
- 2019-07-03 Fitness Option:AMRAP in
- 2019-07-02 Annie50-40-30-20-10 reps for
- 2019-07-01 Finisher:3 Rounds as
-
June 2019
- 2019-06-30 Fitness OptionAMRAP in
- 2019-06-28 "Loredo"6 rounds for
- 2019-06-27 In teams of
- 2019-06-26 3 Sets of
- 2019-06-25 Part c1km Row
- 2019-06-24 Mystery WODDeck of
- 2019-06-23 ***Deload Week***Good Morning
- 2019-06-22 Happy Sunday!Enjoy the
- 2019-06-21 Saturday SeshWith 3:30
- 2019-06-20 ‘Strict Lynne’5 Round
- 2019-06-19 Part A:Burpee Beep
- 2019-06-18 ‘Technical nightmare’6 Rounds
- 2019-06-17 Staggered Stance Deadlift6-6-6https://files-sugarwod-com.s3.amazonaws.com/58083f50a28a3505dea69c0e62274d6f_Loru7a6KPI-whiteboard-20190618.jpg
- 2019-06-16 9min AMRAP:21 toes
- 2019-06-14 AMRAP in 20
- 2019-06-13 In pairs complete
- 2019-06-12 Back Squat 5x5Back
- 2019-06-11 21-15-9-15-21 Reps For
- 2019-06-10 Nasty Girls3 rounds
- 2019-06-09 Every 90 sec
- 2019-06-08 Happy Sunday!Have a
- 2019-06-07 DANIELFor time: •50
- 2019-06-06 Power Clean 5x3Power
- 2019-06-05 ‘Bodyweight ninja DREAM’Tabata
- 2019-06-04 4 Rounds for
- 2019-06-03 Shoulder Press 3x1Shoulder
- 2019-06-02 ***Bring Long Socks
-
May 2019
- 2019-05-31 For time:400m Run21-15-9
- 2019-05-30 AMRAP in 16
- 2019-05-29 Amanda9/7/5 reps of
- 2019-05-28 For Time:500m Row20
- 2019-05-27 Finisher:3 Minute Bridge
- 2019-05-26 ***BRING LONG SOCKS***
- 2019-05-24 For Time:600m Run25
- 2019-05-23 AMRAP in 10
- 2019-05-22 Daily WODDeath By
- 2019-05-21 Daily WODEMOM for
- 2019-05-20 Fitness Option ConditioningAMRAP
- 2019-05-19 Part BContinue as
- 2019-05-17 MURPHPartition the pull-ups,
- 2019-05-16 Fitness Option ConditioningContinue
- 2019-05-15 Bar Muscle Up
- 2019-05-14 Part BFor Time:60
- 2019-05-13 Single Leg hip
- 2019-05-12 In Pairs Accumulate
- 2019-05-11 Suuuuuundae!Eat a Sundae
- 2019-05-10 AMRAP in 20
- 2019-05-09 For Time:Buy in:
- 2019-05-08 Fitness Option MetconContinue
- 2019-05-07 Each For Time:3
- 2019-05-06 Fitness option metcon14min
- 2019-05-05 Labour Day Public
- 2019-05-04 Happy Sunday :)Have
- 2019-05-03 For total time:9-7-5:Clean
- 2019-05-02 HAPPY BIRTHDAY COACH
- 2019-05-01 For Time:30
-
April 2019
- 2019-04-30 FinisherTabata Mashup of:-Seated
- 2019-04-29 Part CAccumulate 30
- 2019-04-28 For time:1000m Row50
- 2019-04-26 For Time:1600m Run5
- 2019-04-25 Row 4x500mRow 4x500mhttps://files-sugarwod-com.s3.amazonaws.com/25e8cbbcc3c3e2a883da96cb2e427d5e_Loru7a6KPI-whiteboard-20190426.jpg
- 2019-04-24 ANZAC Day. 9:15am
- 2019-04-23 Fitness Option ConditioningAMRAP
- 2019-04-22 Fitness Option ConditioningAMRAP
- 2019-04-21 Easter Monday -
- 2019-04-20 Easter Sunday -
- 2019-04-19 Easter Saturday -
- 2019-04-18 GOOD FRIDAY -
- 2019-04-17 Fitness Option ConditioningFor
- 2019-04-16 Part B5 Rounds
- 2019-04-15 3 Rounds for
- 2019-04-14 For Time:60 Deadlifts
- 2019-04-12 For time:800m RunThen.
- 2019-04-11 For time:20 Thrusters
- 2019-04-10 Eccentric Pull-Up3-3-3*Add weight
- 2019-04-09 AMRAP in 14
- 2019-04-08 Finisher:In pairs complete
- 2019-04-07 Fitness Option Metcon6
- 2019-04-05 AMRAP in 20
- 2019-04-04 Part BAMRAP in
- 2019-04-03 Fitness Option MetconAMRAP
- 2019-04-02 Bring Long Socks
- 2019-04-01 Part B3 Rounds
-
March 2019
- 2019-03-31 Deload Week!Snatch Balance
- 2019-03-30 Have a good
- 2019-03-29 AMRAP in 20
- 2019-03-28 Deadlift 5x7Deadlift for
- 2019-03-27 For Time:35 Box
- 2019-03-26 Warm up:Spend 10min
- 2019-03-25 Shoulder Press 5x3Shoulder
- 2019-03-24 Open 19.533-27-21-15-9 reps
- 2019-03-22 For Time:800m run20
- 2019-03-21 Friday Night Lights!!
- 2019-03-20 10 RFT:10 Burpees5
- 2019-03-19 For max reps:30sec:
- 2019-03-18 Clean & Jerk
- 2019-03-15 For Time:1 Round:600m
- 2019-03-14 Shoulder Press 3x5Shoulder
- 2019-03-13 For time:100 wall
- 2019-03-12 5 Rounds, each
- 2019-03-11 Deadlift 5x5Deadlift for
- 2019-03-10 Open 19.3For Time:•
- 2019-03-09 Happy Sunday!Enjoy your
- 2019-03-08 AMRAP in 18
- 2019-03-07 Front Squat 7x3Front
- 2019-03-06 8 x 2
- 2019-03-05 4 Rounds for
- 2019-03-04 Part AHalting Power
- 2019-03-03 OPEN 19.2Open 19.2Beginning
- 2019-03-01 For time:Run 800m30
-
February 2019
- 2019-02-28 AMRAP in 12
- 2019-02-26 For Time:600m Run50
- 2019-02-25 Part AHalting Power
- 2019-02-24 OPEN 19.1Open 19.1Complete
- 2019-02-22 For time:400m run15
- 2019-02-21 4 rounds each
- 2019-02-20 Power Clean +
- 2019-02-19 In pairs, complete:21-18-15-12-9-6-3
- 2019-02-18 SkillsBeginner: Kipping Pull
- 2019-02-17 DELOAD WEEKBack Squat
- 2019-02-16 Happy Sunday!Have a
- 2019-02-15 IN-HOUSE COMP. NO
- 2019-02-14 Tomorrow is the
- 2019-02-13 In pairs, 15min
- 2019-02-12 5 x 1min
- 2019-02-11 Deadlift 3x8Deadlift for
- 2019-02-10 Tabata until you
- 2019-02-08 16min Amrap:80 double
- 2019-02-07 HAPPY BIRTHDAY LIZ
- 2019-02-06 Hang Power Snatch
- 2019-02-05 5 x
- 2019-02-04 Warm Up:With a
- 2019-02-03 It's Liz Gaffneys
- 2019-02-01 Barbara5 rounds for
- January 2019
-
January 2018
- 11-01-2018 - Deadlift 7x3
- 10-01-2018 - AMRAP in 15 mins of:
- 09-01-2018 - Chipper For Time
- 08-01-2018 - Weighted pull-ups 1-1-1-1-1
- 08-01-2018 - Shoulder Press 5x2
- 08-01-2018 - Negative Pull Ups
- 08-01-2018 - Finisher
- 06-01-2018 - AMRAP in 12 minutes of:
- 05-01-2018 - Part B
- 05-01-2018 - Part A - Technique Session Snatch Drills - INTERMEDITE
- 05-01-2018 - Part A - Technique Session Snatch Drills - ADVANCED
- 04-01-2018 - AMRAP 9 Min
- 03-01-2018 - Open 12.3
- 02-01-2018 - Overhead Squat 3x5
- 02-01-2018 - Front Squat 10-8-6-4-2
-
December 2017
- 12-23-2017 - 12 Days of Xmas City 4051 Style
- 12-22-2017 - T2B / Snatch WOD
- 12-22-2016 - Snatch Complex
- 12-21-2017 - Tempo Back Squat
- 12-21-2017 - Back Squat 7x2
- 12-21-2016 - AMRAP
- 12-20-2017 - Isabel
- 12-20-2017 - 1min on, 1min off until complete:
- 12-20-2016 - Daily WOD
- 12-19-2017 - Open WOD 15.3
- 12-19-2016 - Overhead Squat 3x5
- 12-19-2016 - Front Squat 5x3
- 12-19-2016 - Finisher
- 12-18-2017 - Hang Squat Clean Thruster
- 12-18-2017 - Hang Power Clean 5x2
- 12-18-2017 - Finisher
- 12-16-2017 - AMRAP in 20mins of:
- 12-15-2017 - Split Jerk 4x1
- 12-15-2017 - Push Jerk 3x5
- 12-15-2017 - Pull-ups (Strict): Max Reps
- 12-14-2017 - Part C
- 12-14-2017 - Part B
- 12-14-2017 - Part A
- 12-13-2017 - AMRAP in 16mins of:
- 12-12-2017 - JOSH
- 11-12-2017 - Hip Thrust
- 11-12-2017 - Deadlift 5-4-3-3-2-2-2-1-1-1
- 09-12-2017 - 10RFT:
- 08-12-2017 - For time:
- 07-12-2017 - Weighted Pistols
- 07-12-2017 - Front Squat 5x4
- 06-12-2017 - Finisher
- 06-12-2017 - AMRAP in 16mins of:
- 05-12-2017 - Skill Session
- 05-12-2017 - Diane
- 04-12-2017 - Intermediate/Advanced
- 04-12-2017 - Finisher
- 04-12-2017 - Beginner
- 02-12-2017 - PARTNER DRESS UP FUN DAY
- 01-12-2017 - Shoulder Press 1x3
- 01-12-2017 - Push Press 5x2
- 01-12-2017 - Finisher
-
November 2017
- 11-30-2017 - For Time:
- 11-29-2017 - Complete 9-15-21-15-9 reps for time of:
- 11-28-2017 - Romanian Deadlift 15-12-10
- 11-28-2017 - Deadlift 4x6
- 11-27-2017 - Part B
- 11-27-2017 - Part A
- 11-25-2017 - AMRAP in 15 minutes of:
- 11-24-2017 - For Time
- 11-23-2017 - Finisher
- 11-23-2017 - 10 Rounds...
- 11-22-2017 - Complete, for time
- 11-21-2017 - 5 RFT
- 11-20-2017 - Overhead Squat 4x3
- 11-20-2017 - Back Squat
- 11-18-2017 - Partner WOD
- 11-17-2017 - For Time:
- 11-16-2017 - KB Step Ups
- 11-16-2017 - Finisher
- 11-16-2017 - Deadlift 5x3
- 11-15-2017 - For Time
- 11-14-2017 - AMRAP
- 11-13-2017 - Pendlay Row 3x3
- 11-13-2017 - Finisher - AMRAP in 9 min:
- 11-13-2017 - Banded KB Press
- 11-11-2017 - RJ
- 10-11-2017 - Row / Ball Slam
- 09-11-2017 - Part B
- 09-11-2017 - Part A
- 08-11-2017 - Ladder
-
October 2017
- 12-10-2017 - Squat Snatch 5x2
- 12-10-2017 - Open 14.1
- 11-10-2017 - For Time:
- 10-27-2017 - Hang Power Clean 5x5
- 10-27-2017 - Finisher
- 10-26-2017 - Cindy
- 10-25-2017 - For Time:
- 10-25-2017 - Finisher:
- 10-24-2017 - 15min AMRAP:
- 10-23-2017 - Bulgarian Split lunge
- 10-23-2017 - Back Squat 7x2
- 10-21-2017 - For time:
- 10-20-2017 - Deadlift 5x4
- 10-19-2017 - Finisher
- 10-19-2017 - 4 x 90 sec on, 60 sec off:
- 10-18-2017 - Partner WOD, 6RFT:
- 10-17-2017 - Push Press 4x3
- 10-17-2017 - Push Jerk 4x2
- 10-17-2017 - Max Reps Ring Rows
- 10-16-2017 - AMRAP in 14 min:
- 10-14-2017 - 20 min EMOM:
- 10-13-2017 - Tabata mash up:
- 10-10-2017 - 2 RFT:
- 09-10-2017 - Hip Thrust
- 09-10-2017 - Front Squat 4x5
- 07-10-2017 - For Time:
- 06-10-2017 - Team WOD
- 05-10-2017 - Strict pull ups Weighted 3RM
- 05-10-2017 - Overhead complex
- 04-10-2017 - Part B
- 04-10-2017 - Part A
- 03-10-2017 - Deadlift 3x5
- 03-10-2017 - 3 Rnds each for time:
- 02-10-2017 - 4RFT:
-
September 2017
- 12-09-2017 - 7 Rounds for time of:
- 11-09-2017 - Power Snatch 5x2
- 11-09-2017 - Hang Power Snatch 5x3
- 09-30-2017 - Partner WOD
- 09-30-2017 - Alan Hulls Memorial WOD
- 09-29-2017 - Part C
- 09-29-2017 - Part B - skill application
- 09-29-2017 - Part A - skill
- 09-28-2017 - Every 90 sec for 8 rounds:
- 09-27-2017 - Jackie
- 09-26-2017 - 14 min EMOM:
- 09-25-2017 - Overhead Squat 4x2
- 09-25-2017 - Back Squat 4x6
- 09-23-2017 - 5 Rounds For Time
- 09-22-2017 - 6 Rounds for max reps:
- 09-21-2017 - Strict Lynne
- 09-20-2017 - Partner workout
- 09-19-2017 - Deadlift
- 09-19-2017 - Barbell Good Mornings
- 09-18-2017 - Part C
- 09-18-2017 - Part B
- 09-18-2017 - Part A
- 09-16-2017 - Eva
- 09-15-2017 - For Time:
- 09-14-2017 - Single Leg Hip Thrusts
- 09-14-2017 - Front Squat 7x2
- 09-14-2017 - 1 1/4 Front Squat 5x3
- 09-13-2017 - AMRAP in 15 mins of:
- 09-09-2017 - For Time:
- 08-09-2017 - Open 12.3
- 07-09-2017 - Weighted Pull-up
- 07-09-2017 - Shoulder Press 5x1
- 07-09-2017 - Pendlay Row 3x8
- 06-09-2017 - AMRAP in 12 mins of:
- 05-09-2017 - For Time:
- 04-09-2017 - Deadlift 7x2
- 02-09-2017 - DANIEL
- 01-09-2017 - Part B
- 01-09-2017 - Part A
-
August 2017
- 12-08-2017 - Part B
- 12-08-2017 - Part A
- 11-08-2017 - For Time:
- 10-08-2017 - Tempo Pull Ups
- 10-08-2017 - Deadlift 5x5
- 10-08-2017 - Accessory work:
- 09-08-2017 - For time, in teams of 4:
- 08-31-2017 - 3 Rounds, 1 minute at each station:
- 08-30-2017 - 5 Rounds for Time of:
- 08-29-2017 - Hip Thrust
- 08-29-2017 - Back Squat 7x3
- 08-28-2017 - AMRAP in 12 mins of:
- 08-26-2017 - AMRAP in 20 mins of:
- 08-25-2017 - 7RFT:
- 08-24-2017 - Part C
- 08-24-2017 - Part B
- 08-24-2017 - Part A - Split Jerk 5x1
- 08-17-2017 - Finisher:
- 08-15-2017 - 9RFT:
- 08-14-2017 - Weighted Pistols
- 08-14-2017 - Front Squat 6x3
- 08-08-2017 - For Time:
- 07-08-2017 - Push Press 4x3
- 07-08-2017 - Push Jerk 3x3
- 07-08-2017 - 3RM Press
- 07-08-2017 - 10RM Push Jerk
- 05-08-2017 - WHITE
- 04-08-2017 - Overhead Squat 3x4
- 04-08-2017 - Finisher:
- 04-08-2017 - Back Squat 5x5
- 03-08-2017 - Isabel
- 03-08-2017 - Finisher
- 02-08-2017 - 6 RFT:
- 01-08-2017 - Part B:
- 01-08-2017 - Part A:
- 01-08-2017 - Optional Finisher:
-
July 2017
- 07-31-2017 - AMRAP in 15 mins of:
- 07-29-2017 - For Time:
- 07-28-2017 - Open 16.5
- 07-27-2017 - Part C
- 07-27-2017 - Part B
- 07-27-2017 - Part A
- 07-26-2017 - For Time:
- 07-25-2017 - For Time:
- 07-24-2017 - Finisher
- 07-24-2017 - Deadlift 8-8-8-4-4
- 07-22-2017 - For time:
- 07-21-2017 - Snatch 5x1
- 07-21-2017 - Pause Overhead Squat 5x3
- 07-21-2017 - Optional Finisher
- 07-21-2017 - First Pull
- 07-20-2017 - 4 rounds for time of:
- 07-19-2017 - Tabata Mash Up
- 07-19-2017 - Finisher
- 07-18-2017 - Front Squat 5x5
- 07-18-2017 - Front Foot Lunge
- 07-18-2017 - Finisher
- 07-17-2017 - For Time:-
- 07-15-2017 - In teams of 3 complete for time:
- 07-14-2017 - Run 6x400m
- June 2017
- May 2017
-
April 2017
- 12-04-2017 - 21-15-9 reps for time of:
- 11-04-2017 - Snatch 3x1
- 11-04-2017 - Clean & Jerk 3x1
- 10-04-2017 - Skills day:
- 10-04-2017 - AMRAP in 15 mins of:
- 08-04-2017 - AMRAP in 20 mins of:
- 07-04-2017 - Weighted Pull Ups
- 07-04-2017 - Deadlift 6x4
- 06-04-2017 - For Time:
- 05-04-2017 - Elizabeth
- 04-29-2017 - For Time:
- 04-28-2017 - DT
- 04-27-2017 - Hang Squat Snatch 5x1
- 04-27-2017 - Hang Power Snatch 5x2
- 04-26-2017 - EMOM
- 04-26-2017 - EMOM
- 04-25-2017 - 15min AMRAP:
- 04-24-2017 - Front Squat 7x2
- 04-22-2017 - For Time:
- 04-21-2017 - Weighted Pull Ups
- 04-21-2017 - Shoulder Press 5x1
- 04-21-2017 - Finisher
- 04-20-2017 - Team WOD
- 04-19-2017 - Alternating Ladder
- 04-18-2017 - Tabata Mash Up
- 04-18-2017 - Deadlift 5x2
- 04-17-2017 - Tabata Mashup:
- 04-15-2017 - Chipper For Time:
- 04-14-2017 - Strict Pull Ups
- 04-14-2017 - Front Squat 4x7
- 04-13-2017 - AMRAP in 18 mins of:
- 04-04-2017 - Shoulder Press 3x3
- 04-04-2017 - Push Press 4x3
- 04-04-2017 - Push Jerk 3x5
- 03-04-2017 - 14min AMRAP:
- 01-04-2017 - Saturday Surprise
-
March 2017
- 11-03-2017 - 3 RFT:
- 10-03-2017 - 4 RFT:
- 09-03-2017 - In teams of 3 complete AMRAP in 20 mins of:
- 09-03-2017 - EMOM for 7 Minutes
- 09-03-2017 - EMOM for 7 Minutes
- 08-03-2017 - Skills:
- 08-03-2017 - 4 Rounds for max reps:
- 07-03-2017 - Shoulder Press 3x5
- 07-03-2017 - Front Squat 3x5
- 07-03-2017 - Finisher:
- 06-03-2017 - Open 17.2
- 06-03-2017 - Non-Registered Athletes
- 06-03-2017 - Finisher for Non-Registered Athletes
- 03-31-2017 - Squat Clean 1x1
- 03-31-2017 - Power Clean 1x8
- 03-31-2017 - EMOM 7 Minutes
- 03-30-2017 - Ascending Ladder in 15 minutes:
- 03-29-2017 - Tabata
- 03-29-2017 - AMRAP in 12 minutes of:
- 03-28-2017 - Deadlift 4x8
- 03-27-2017 - Open 17.5
- 03-27-2017 - Non Registered Athletes
- 03-26-2017 - Finisher
- 03-26-2017 - 3RFT
- 03-25-2017 - 5 Rounds for time:
- 03-24-2017 - AMRAP in 15 mins of:
- 03-23-2017 - Overhead Squat 3x5
- 03-23-2017 - Front Squat 5x4
- 03-23-2017 - EMOM for 8 minutes:
- 03-22-2017 - 20 Minute AMRAP
- 03-21-2017 - Weighted Pull Ups
- 03-21-2017 - Push Press 7x3
- 03-20-2017 - Open 17.4
- 03-20-2017 - Non-Registered Athletes:
- 03-18-2017 - Partner WOD
- 03-17-2017 - Split Squat 3x8
- 03-17-2017 - Back Squat 5x5
- 03-16-2017 - Continue as far up the following ladders as possible in 12 minutes:
- 03-15-2017 - 7 Sets of the following:
- 03-14-2017 - 5 Rounds for time:
- 03-13-2017 - Partner WOD 16 Min AMRAP
- 03-13-2017 - Open 17.3
-
January 2017
- 06-01-2017 - Front Pause Squat 5x5
- 01-31-2017 - Optional Gasser for the week
- 01-31-2017 - Finisher
- 01-31-2017 - Clean Pull 5x2
- 01-31-2017 - Clean & Jerk 7x2
- 01-30-2017 - Open 16.2
- 01-21-2017 - 10 Min Amrap
- 01-20-2017 - Thruster Ladder
- 01-19-2017 - Angie
- 01-14-2017 - Angie
- 01-13-2017 - Muscle-Ups: Max Reps
Last 7 Days WODS
-
Monday Dec 16, 2019
For 5 Cycles:
Complete as many reps as possible in 2 minutes of:
10 Box Jump Overs, 24" (20")
8 Toes-to-Bar
Max Distance Handstand Walk
Rest 2 minute between cycles.
-
Sunday Dec 15, 2019
Rest & Recover
-Swim
-Run
-ROMWOD
-Eat
-
Saturday Dec 14, 2019
CHRISTMAS WOD!
For Time
All the Fun
-
Friday Dec 13, 2019
Staggered Stance Deadlift
6-6-6/side
-
Friday Dec 13, 2019
Single Leg Hip Thrust
10-10-10/side
-
Friday Dec 13, 2019
For Time
75 Russian KB Swings 32kg (24kg) i
**in as Few Sets as Possible -
Friday Dec 13, 2019
Fitness Option:
Staggered Stance Deadlift
6-6-6/side -
Friday Dec 13, 2019
Fitness Option:
AMRAP in 12 mins of:
25 Cal Row
25 Russian KB Swings
20 Seated MB Twist
-
Thursday Dec 12, 2019
3 rounds each for time
500m Row /1000m Bike
30m Walking Lunge
15 Box Jumps 24"(20")
10 T2B
30 Double Unders
* Rest until your wave goes again -
Wednesday Dec 11, 2019
Skills Piece #3
Option skill #3
Butterfly PU/C2B
For Time
With a 12min Cap
Butterfly PU/C2B
12 Thrusters
12 Lateral Burpee Over Bar
Butterfly PU/C2B
9 Thruster
9 Lateral Burpees Over Bar
Butterfly PU/C2B
6 Thrusters
6 Lateral Burpee Over Bar
- 15/12/9
-12/9/6
-9/6/3
-6/4/2 -
Wednesday Dec 11, 2019
Skills Piece #1
Option skill #1
Rope Climbs
-Rope Climb Descent (speed Descent)
- Different lock off techniques
For Time
With a 12mins cap
3 Rope Climbs
12 Thrusters
12 Lateral Burpee Over Bar
2 Rope Climbs
9 Thruster
9 Lateral Burpees Over Bar
1 Rope Climb
6 Thrusters
6 Lateral Burpee Over Bar -
Wednesday Dec 11, 2019
Skills Piece #2
Option skill #2
BMU
- glide BMU
- Linking them together
For Time
With a 12min Cap
BMU
12 Thrusters
12 Lateral Burpee Over Bar
BMU
9 Thruster
9 Lateral Burpees Over Bar
BMU
6 Thrusters
6 Lateral Burpee Over Bar
*BMU rep scheme, pick one
- 8/6/4
-6/4/2
-3/2/1 -
Tuesday Dec 10, 2019
Press
1-1-1-1-1
-
Tuesday Dec 10, 2019
Weighted Pull-ups
1-1-1-1-1
-
Tuesday Dec 10, 2019
Finisher:
3 Rounds for Quality:
5 Hang to Inverted on Rings
1 Legless Rope Climb
3 Strict Deficit HSPU
10 Half kneeling KB Windmills/Side -
Monday Dec 9, 2019
In pairs, complete for time:
150 Wall balls
150 Power cleans 50kg (35kg)
*split the reps up however you like, but you must complete all WB before moving onto PC.
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