Today's Training

A taster from some of the group workouts at White Noise Gym


Block 1 10 G2OH 2min row 2min rest x3 Block 2 10 Back Squat 2min Airdyne 2min Rest Block 3 For Time: 50 TTB split however


Yoke Walk 8 Minutes 50 Snatches (any variation, work load split as partners wish) Then straight into… One partner rows whilst the other throws wall ball shots. Both Partners must be working at the same time but teams can divide the work as they wish. SCORE IS TOTAL SNATCHES + WALL BALLS + CALORIES Wall Ball Weights All Males 9kg All Females 6kg Wall Ball Heights All males 10 foot All females 9 foot Snatch Weights M 40kg MM 35kg F 30kg FM...


Strongman Total 1) 25m Max Farmers Walk for kg’s 2) 25m Max Zercher Yoke Carry for kg’s 3) 25m Max Overhead Yoke Carry for kg’s 4) Total kg’s from the three events for score. Biggest amount of kg’s shifted is the...


Workout 1 3RM Height Box Jump Workout 2 12EMOM Even: 10c SkiErg Odd : 3 x Box Jumps 30″/24″ Workout 3 Seven Rounds of… 1 minute to complete: 2 reps back squat 70% 1RM 150m Sprint Then max Wallballs 9/7 in the remainder of the minute for score. 2 minutes rest. Total the reps for wallballs for final...


CrossFit Strongman First… Build to a 1RM for the day on Continental Clean and Press with the Axle Bar. Then… Teams of three 100 Atlas Stones to Shoulder AHAP as a trio working in rotation. BUT EOMOM 2x Log Clean & Press per person in the trio. 60/30...


Friday’s Group Training Scale The Heights Qualifier 2 WOD For time… 200 Alternate Leg Skips 40 Knees Raises 30 Wall Ball Thrusts 9/6 20 STOH 45/35 10 Back Squats 45/35 Then… You can’t call it CrossFit WOD Five rounds for time of… 3 Atlas Stones to Shoulder 0.75 BW 20 Calories SkiERG CrossFit...


The Don 66 Deadlifts 40kg 66 Box jumps 20″ 66 Kettlebell swings 16kg 66 Knees to elbows 66 Ab Mat Sit-ups 66 Pull-ups 66 Thrusters 15kg 66 Wall balls 6kg 66 Burpees 66 Double-unders CrossFit...


Warm up Three rounds… 200m Run 10 KB Swings 16/12 10 Air Squats 5 Squat Jumps Strength 5RM Deadlift Metcon 16min AMRAP Back Squat 45/35 Wallball 9/6 Burpee Each round increasing in reps 2-4-6-8-10-12-14-16 and so on… CrossFit...


Strongman Saturday Yoke Total Mini 1) Max Traditional Yoke Carry 2) Max Zercher Yoke Carry 3) Combined Total = Winner Well done to everyone, PB central this morning


Women Only WOD 1) Partner row 2000m in 250m pieces 2) Deadlift 5RM – Beat your weight 3) White Noise Core Three rounds of… 12x GHD BW 20x Sidebends 20kg 20x Windscreen Wipers 25kg 20x Reverse Hyper 10kg CrossFit...


Tuesday’s training for the ladies… A) 22 mins for score of meters SkiERG HIIT Pyramid Fun B) Linda 10-9-8-7-6-5-4-3-2-1 Deadlifts Bench Press Clean CrossFit Staines


Strongman Saturday 1) Max 200kg Tyre Flips in 120secs 2) Max log clean and press 120secs 3) Speed Yoke 40m ~70/80% 1RM CrossFit Staines


Lift Like A Girl… 1) Hang clean practise 2) Bear Complex 3 sets of increasing weight. Hang Clean Front Squat Push Press Back Squat Push Press Seven rotations of the above sequence of drills is one set. 3) Back Squat...


Get your rower out…. 12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.


SkiERG Workout 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy Pre-set the monitor for 22 minutes. Ski five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of easy skiing in between each piece.


Strongman Saturday This workout is called ‘The Grind’ and it goes as so… 9 rounds for time Atlas Stones AHAP 1-2-3-4-5-4-3-2-1 Prowler 20m 200/125 230kg Tyre Flips 1-2-3-4-5-4-3-2-1 Atlas Stones & Tyres pyramid up and down for nine rounds as Prowler Push remains at 20m every round. CrossFit Staines...


Grace For time: 30 Clean and Jerks


Today’s training Strength 1) Back Squat 1RM 2) 10 EMOM 2 X Speed Squats 70% 1RM 3) 5 EMOM 5 X Chin Ups or 3 X Negative Chins 51×1 Metcon 4) Wallballs 6kg & Slamballs 6kg 50-40-30-20-10 reps of each for...


Lift Like A Girl group this morning… Strength 1) Back Squat 3 X 5 2) Deadlift 5RM Metcon 3) SkiERG/Row for calories & Wall Ball Reverse Ladder


White Noise Strongman 1) Max Farmers Walk. PB Heaven 2) 16EMOM Odd – 9 Calories SkiERG Even – 3 Atlas Stones to Shoulder AHAP


Pre WOD: 100 press-ups per person. Divide the work as needed. 12 min cap. Then Strength… 1. Floor press – Max Effort Warm up sufficiently then work up to a 1 rep max for the day. Remember the idea is not to go until failure but to go until you hit the heaviest weight you feel like you can perform on this day. 2. Floor Press – Rest / Pause You will not need to warm up for this as you are simply dropping the weight from the first movement. Lower the bar weight to 75% of what you just hit and perform 3 sets for max reps with 15 sec rest between. Main WOD: With a partner… 10 (230kg) tire flips as a pair or 5 flips per person. 200m run 5...


Lift Like A Grrrrrl A) 1000m SkiERG Fartlek Strength 1a) Bench 5×5 1b) Chin Ups 5×3 Tempo 51×1 Conditioning Five rounds of…. Rope Climb Ladder 1-2-3-4-5 (increasing each round) 20 KB Swings...


TFI Friday Group Session 12AMRAP 5 Deadlifts 10 Push Jerks 15 Box Jumps


This mornings workout was Yoke Total. Max effort on… Traditional Yoke Carry Zercher Yoke Carry Overhead Yoke Carry Well done all. PB’s for everyone.


This mornings training… 1) Back Squats 3 X 5 2) Tabata This WOD Tabata Row/Ski Tabata Squats Tabata Pull-Ups Tabata Sit-Ups


A rather doom laden sounding Wednesday mornings workout… 1) Death by Back Squat at BW on the bar – An EMOM of ascending back squats. 1st minute = 1 back squat 2nd minute = 2 back squats 3rd minute = 3 back squats 4th minute… And so on until the set amount of back squats can’t be completed within the set minute. Re-racking of the bar is allowed. 2) Row to Hell (SkiERG to Hell) – Partner up. Row (or ski) in turn the set amount calories as hard as possible. 50-40-30-20-10 So the total amount of calories in total for you both on your machine will look like this… 50-100-140-180-210-240-270-280-290-300-FINISHED Well done boys and...


Team SkiERG Marathon before breakfast darling? Yes please sexy pants X This morning’s workout… Two teams of four people go head to head on two machines with a half marathon loaded on each machine. Each member of the team in turn goes ‘as hard as humanly possible’ for 20 pulls on the SkiERG before passing the handles to a team mate who then does the same. The work load on the SkiErgs are shared equally effort wise with everyone giving 100% each time they step up to the machine. Team A: Half Marathon 1hr 14mins 6.8secs Team B: Half Marathon 1hr 16mins 26.6secs Total Team SkiERG Marathon Time = 2hr 30mins 33.4secs Well done...


Today’s group session Back Squats 3 x 5 Strict Overhead Press 3 x 5 Deadlift 5RM (build to a heavy five rep for the day)


Tuesday’s group workout… Reverse Kalsu 100 Burpees BUT, EMOM 5 Thrusters 40/25 Well done girls!


Monday’s Training A) Build up to a 5RM Back Squat B) 5min AMRAP 2 Atlas Stones to Shoulder AHAP 4 Toes to Bar 6 Wall Balls 9/7 REST 2mins then repeat the 5min AMRAP


This morning’s workout… 1) Deadlift 5RM 2) Goblet Squat & KB Swing Reverse Ladder AHAP Gob Sqt 10 – 1 KB Swing Gob Sqt 9 – 2 KB Swing Gob Sqt 8 – 3 KB Swing And so on until… Gob Sqt 1 – 10 KB Swing 3) 5min AMRAP 2 Atlas Stones to Shoulder AHAP 4 Toes to Bar 6 Wallballs 9/7 Rest 2 minutes then repeat. Well done...


Strongman Saturday 1) Yoke Carry – Build up to a 1RM twenty meter carry for the day. 2) Suicide Squad WOD – EMOM 30mins (10 X 3min rounds) 1st minute – 3 strict pull ups, 6 press ups, 9 air squats 2nd minute – 3 stones to shoulder AHAP 3rd minute – Russian KB Swing 36/24 increasing reps KB swing reps each round…...


Tuesday morning squad… 1) Work up to a heavy Prowler Push for today – Well done Zoë for your PB. 2) The BIZ Three rounds for time… 400m Run (or row) 21 Kettlebell Swings 12 Burpees


Monday morning training… 1) Concept2 Row 5 minutes easy 2) Barbell Beginners Bear Complex… Hang Clean Front Squat Push Press Back Squat Behind the Neck Push Press. 3) Stones & SkiErgs Five rounds for time of… 200m SkiERG 2 Atlas Stones to Shoulder Well done...


SkiErg Workout 7 x 1min / 30 sec easy Ski seven 1 minute pieces at a stroke rate of 40-44. Ski for 30 seconds at light pressure between each piece.


Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 102kg and throw 9kg ball to 10-ft. target Women deadlift 70kg and throw 7ft ball to 9-ft. target Well done...


SkiERG Workout 20 minutes with bursts Ski a single 20 minute piece at a consistent pace. Every four minutes, ski ten strokes hard and then return to your previous pace.


Monday night went as so…. 1) 1000m SkiERG Easy 2) 5EMOM – Chin Ups Strict – You set the rep count each round. Try to hit the same number of reps each round for five rounds. 3) 3×5 Front Squat 4) 15min to establish a 1RM Farmers Walk (Thick Handles) 5) Pop goes the kneezles – for time 100 Front Rack Kettlebell Walking Lunges (20/12) BUT every time you have to stop 5 Burpees Well done guys and...


SkiERG Workout 3 x 8 min / 4 min easy Ski three 8 minute pieces. Ski for four minutes at light pressure between each piece.


Rowing Workout for today… 7 x 1min @ 26 spm / 30 sec easy Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece.


RX 7AMRAP 10 Power Snatches 35/25 3 Bar Muscle Ups Scaled 10 Power Snatches 20/15 5 Jumping Chest-to-Bar Pull-Ups


‘Lift Like A Girl’ Group Session Strength Back Squats 3 X 5 Chin Ups 3 X 3 to 6 Conditioning Three rounds for time of… 400m Run 21 KB Swing USA 16kg 12 Burpees Well done girls!


Rowing Workout 5 x 5 min / 2 min easy Row five 5 minute pieces. Row for two minutes at light pressure between each piece.


16.2 0:00 to 4:00 25 T2B 50 DU 15 Squat Cleans 60/40 4:00 to 8:00 25 T2B 50 DU 13 Squat Cleans 85/52 8:00 to 12:00 25 T2B 50 DU 11 Squat Cleans 102/65 12:00 to 16:00 25 T2B 50 DU 9 Squat Cleans 125/80 16:00 to 20:00 25 T2B 50 DU 7 Squat Cleans...


The Challenge for March is 300FY Max calories in 10 minutes on the Airdyne. The premise is simple: climb aboard the Airdyne (input weight in lbs) and with the timer set to 10:00 amass as many calories as you can. There is a catch however. ‘God Tier’ status is achieved by getting to 300 calories; which is a whopping thirty calories per minute. Each outing at the bike should put you in a position of wanting to best your previous personal record so there is no slacking. This is for MAX calories, not just ‘a lot.’ You’ll have to find your pace, then stick with it and ride it out until the clock expires.Your quads will become lactic, your brain will beg you to ease up, and the last three minutes will be the longest of your life. Pro-tip: if a doctor gives you ten minutes to live, climb on an Airdyne and your remaining time on earth will be an eternity. The ‘FY’ in the name hints as to how you will express your feelings towards me upon seeing this...


Strongman Saturday 1. Three max distance Farmers Walk efforts at ~50% 1RM Boys 110kg (55kg per hand) Girls 60kg (30kg per hand) 2. Prowler Push 15m – Work up to a heavy effort for the day. Boys 205kg Girls 185kg 3. One Mile Rogue Sled Pull in Teams for Time Boys 50kg Girls...


Wednesday Group Training 2000m Time Trial Row or Ski. Log your details on the Concept2 Website. Everyone got PB’s! Build up to a 1RM Deadlift. Everyone got PB’s! Jade destroyed her previous PB with a 125kg lift. Well done all. Then Partner Barbell WOD In partners complete one full rep of the following complex 1 Deadlift 1 Power Clean 1 Power Clean & Power Jerk 1 Squat Clean Thruster The complex must be completed in the exact order without dropping the bar. Failure to complete the complex is a no-rep. Partners must alternate reps. The workout is 20 minute AMRAP Starting weight for men is 50kg and 25kg for women. Every 30 reps (15 per partner) the weight on the bar must be increased by 10kg. Well done everyone, good...


Lift Like A Girl – Group Session 1. Two rounds of.. Skierg & Row 250m Easy, 250m Hard 2. Back Squat 3 x 5 to 8 with 60s rest 3. Build up to a Deadlift 5RM – 20/16 KB swing x 15 after each set 4. For time… 50 x Wallballs BUT EMOM 5 x...


Strongman Saturday 10am Making a change with an all male line up we took our training outside in the yard and partook in some heavy duty Hybrid Strongman shenanigans. 9 rounds for time Time cap 30 mins. Atlas Stone 70kg increasing reps every 3rd round 111222333 20m Prowler 95kg (ground wet so kept it light) Big Tyre Flip increasing reps every 3rd round 111222333 So just to recap for Zoe Tims… First to third round 1 stone to shoulder 20m Prowler 1 tyre flip Forth to sixth round 2 stone to shoulder 20m prowler 2 tyre flip Seventh to ninth round 3 stone to shoulder 20m prowler 3 tyre flip Regress weight of stone & tyre as required Well done guys! Good...


This mornings group working on chin ups and core… 1. Concept2 Row 2000m 2. Grease the Groove 3. Chin up or pull ups 5 X 1 EMOM – Max weight 4. Ring rows 4 X 10 5a. Weighted Sit-Ups 3 X 10 5b. Weighted Side Bends 3 X 10 5c. Hanging Leg Raises 3 X...


Warm Up Three sets of the Bear Complex with increasing weight. Bear Complex Seven rounds of… Clean Front Squat Push Press Back Squat Push Press Then 10 minutes to find… Deadlift 5RM Then Death by Front Squat 1st minute = 1 Front Squat 2nd minute = 2 Front Squats 3rd minute = 3 Front Squats 4th minute = etc up to… 10th minute = 10 Front Squats Assistance Tabata 3 rounds of Tabata 30/30 GHR 3 rounds of Tabata 30/30 KB Swing AHAP 3 rounds of Tabata 30/30 Farmer hold reverse lunge...


Group Metcon Session Skill KB snatch Workout 3 min AMRAP plus 1 minute rest x 4 rounds 10 KB snatches left 10 KB snatches right 20 Butterfly Sit-Ups Then… Skill Double Unders Workout 5 rounds of… 10 DB or KB Thrusters 10 Kipping Leg Raises 10 Double...


Beginners Group Session Technique Straight Bar Deadlift Russian Kettlebell Swing Workout 1 Strength – No time limit Superset 5 Deadlift 15 KB Swing 16/9 Three rounds Technique Medball Clean Workout 2 Conditioning – 8 minutes As Many Rounds As Possible (AMRAP) in 8 minutes of the following triset… 8 Press Ups 6 Medball Cleans 10...


Thursday’s training… 10 minutes every minute on the minute (10EMOM) 1 x Heavy Back Squat 1 x High Box Jump 10 minutes every minute on the minute (10EMOM) 1 x Heavy Clean (Regression Hang Clean) 2 to 3 x HSPU (Strict or Kipping) or (Regression Wall...


Tuesday’s Training Barbell Strength 3×5 Back Squat 3×5 Strict Press 5×3 Hang Clean Conditioning Karen – 150 Wallballs for time 9/6


Monday’s Training… Warm up 3 minute skip 3 minute SkiERG 3 minute skip Strength Work up to Bench Press 1RM Then: 12EOMOM Even = 2 Bench Press @ 80% 1RM Odd = 2 Strict Pull/Chin Ups Skill/Core Work up to Heavy TGU Then: 4×1 (each) TGU Conditioning: 8x (20sec Sprint/10sec Rest) AirDyne or Row Rest 2 minutes 8x (20sec Sprint/10sec Rest) AirDyne or...


Today’s training… Foundation Strength Back squats 3×5 Strict Press 3×5 Deadlift 5RM Metcon Prison Burpees: 20-1 Burpee ladder. Complete 20 burpees then walk across the gym. Then do 19 burpees and walk back across the gym. Then complete 18 burpees. Keep following this pattern until you are finish the entire 20-1 ladder. It is 210 total...


Strength Strict Press 3×5 Push Press 3×3 Split Jerk or Push Jerk 3×1 Conditioning: 5 rounds for time… 20 KBS 24/16 20 Box Jump 24/20 20 Pull Ups


5 Rounds of… 10 DU 10 Air Squats 10 Leg Raises Strength Build up to a heavy yoke carry Metcon For time… 100 rep bench @ 50% 1RM… But every time you need to stop 200m on Rower or SkiERG.


This morning’s workout (WOD)… Start warm up with… 1000m SkiERG Then… Three rounds of (plus the a,b,c each round)… 5 wall squats 10 air squats 10m Lunges A) 10 Goblet Squats B) 10 dumbbell thrusters C) 10 Wallballs to target Then activate with… 5EMOM 3 box jumps max height Then strength with… Death by back squat 10EMOM 40kg 1st minute one back squat, second minute two, third minute three etc until you die or reach ten minutes Then conditioning & volume… SkiERG calories (accumulating 10c per round) & Wallball ladder for time 10c 10WB 20c 9WB 30c 8WB 40c 7WB 50c…and so on until… 100c...


Warm-up Tummy Tuck Workout 9EMOM 1st min – 10 Dumbbell Snatches (5 each side) 2nd min – 20 DU + 10 sit-ups 3rd min – 6 T2B Strength Death by Chin-Up (Strict any style) No f**king kip 1st min = 1 chin up 2nd min = 2 chin ups 3rd min = 3 chin ups 4th min… You get the picture? Conditioning 20EMOM 1st Min- Mindy = 3Pull Ups, 6Push Ups, 9Air Squats 2nd Min – 12 Box Jumps 30/24 **We’re using a higher than normal box, and strict pull ups. Band assist if...


Strongman Saturday Tag Team Loading Medley 70kg Atlas Stone 70kg Kettlebell 64kg Kettlebell 60kg Atlas Stone Then… 20m Maximum Farmers Walk for the day

19112015 WOD

Warm-Up 6min EMOM 6s alternating… Skipping Rowing Then: Three rounds of… 6x Deadlift 6x Row 6x Hang Clean 6x Front Squat 6x Back Squat 6x Push Press 6x Press-up (Guideline weight from 15kg to 45kg) Then: OHS @ 35% + Ring Press-ups, 30-20-10 reps of each Then: Cool Down Gym Jones Styled...

18112015 WOD

Deadlift Cycle Day 1 1) Build upto 1RM Deadlift 2) Sumo-Deadlift at 50% X 20 6min EOMOM 3a) Romanian Deadlift X 10 3b) Dimmel Deadlift X 10 4) Work up to a heavy Super Yoke Carry

17112015 WOD

Easy Row Then… Kettlebell Breathing Ladder 24/16 1 to 20 to 1

15112015 WOD

Strongman Session Warm Up 9 minute EMOM 1st Skipping 2nd Slamball GDGU 3rd One round of Cindy Then… 6 min EOMOM AMRAP in 60secs of BW Back Squats Your score is the least amount of reps performed in one round. Then… 15 min EMOM 1st – 3 X Big Tyre Flips or 3 X Log clean and press. 2nd – 15 calories Rower or SkiERG 3rd – 20 Russian KB swings AHAP Every one missed calorie at the end of the WOD is ten burpees for the...

13112015 WOD

This is a test of ‪#‎strength‬ endurance and technique. Warm Up of various movements BW and banded. Then… Build up each round in weight for five rounds… 5 X KB Swing 5 X Goblet ‪#‎Squat‬ Then a test… Choose your own weight, the heaviest weight seen used is 20kg slam ball & 24kg ‪#‎Kettlebell‬. Every 2:30 complete the following super set until failure. 25 X slam ball 25 X KB swing Cool down 5 mins on rower easy then stretch. Gym Jones sessions daily...

12112015 WOD

Alternating Tabata 20/10 X 16 rounds in total Weghted Sit-Ups and Russian Twists 16/12 Then… Build up to a 5RM DB Floor Press Then… 16 Min EMOM of… 1st Minute – 5 DB Floor Press + 5 Press-Ups 2nd Minute – 30 DUs 3rd Minute – 200m Sprint! 4th Minute – Rest Repeat the four minutes four times giving you the 16 min...

10112015 WOD

For time 1000m SkiERG 21-15-9 Kettlebell Swings 20/16 Box Jumps 24/20 Abmat Sit-Ups Row for Calories For time…

09112015 WOD

1 X 100m SkiERG 1 X 200m SkiERG Then for time… 1000m SkiERG Sprint Then… Establish a heavy max on push jerk or split jerk Then… Five rounds for time of… 5 X STOH 50/25 10 X Over the bar...

08112015 WOD

Warm up Then… 1000m SkiERG for time Then… Three rounds for time of 200m Farmers Walk 110/50 2 Rope Climbs 3 Atlas Stones to Shoulder...

04112015 WOD

You Rat Tosser 1st Minute 3 Atlas Stones to Shoulder ~3/4BW 2nd Minute 6 DB Thrusters ~1/4BW Per hand 3rd Minute 9 Burpees

31102015 WOD

1 hour Row, SkiErg, Airdyne or Wattbike for max calories

27102015 WOD

First…. Seven minutes of dead hanging from the rig. Hang you white monkeys, hang. Then warm up on the bars until you’re ready for three rounds in three minutes of the following triset. 5 Deadlifts 60kg 5 Push Press 25kg 12 KB Swing 20kg This work load must be completed in 60s three times with good form or you get an accumulating 10 Burpee penalty. Then rest 60s. Repeat the above workload three times in twelve minutes. Then pay your Burpee...

26102015 WOD

Warm up Two rounds of… 5 X Wall Squat 10 X Air Squat 32×1 15m Walking Lunges Then… Find a 1RM Back Squat (HBBS) 10 min EMOM 85% of 1RM HBBS Then… 10 min EMOM 10...

23102015 WOD

Strength Speed Back Squats 2xEMOM 9 mins. 50% 1RM plus ~25% accommodating resistance. Conditioning For time… 1000m Row 100 DU 1 Mile Run

21102015 WOD

Warm Up 1 to 20 Kettlebell Breathing Ladder 24/16 Then…. Those Burpees Suck 10 Strict Pull Ups 20 Kettlebell Swings 24/20 30 Box Jumps 24/20 40 Press Ups 50 Sit Ups 60 Burpees 10 Strict Pull Ups Then… Row or Ski to Hell Partner Workout 50-40-30-20-10 calories each in turn as hard and as fast as possible....

19102015 WOD

Warm up 10mins Airdyne, SkiErg, Concept2, Wattbike at various intensities. Rotating every two mins to different machine. Then… 5 X GDGU 5 X Squat 10 X GDGU 10 X Squat WOD1 5 rounds of… 21 KB Swings 20/16 15 Box Jumps 24/20 9 Burpee BUT EMOM 5 Wallballs 9/7 ….For time. Capped at 20 mins. WOD2 9-15-21 Sit Ups Air squats Press...

16102015 WOD

OPT Repeatability Test 3 rounds, at 100% effort: Row 250m 10 Kettlebell Swings 32/24 10 Burpees 10 Kettlebell Swings 32/24 10 Burpees 10 Kettlebell Swings 32/24 Row 250m Rest 12 minutes between rounds. This workout is brilliant in its design and purpose. The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal...

14102015 WOD

THE BRICK 3 mile SkiErg 3 mile Concept2 Row 3 mile Run For time…

13102015 WOD

Warm Up 10min Row/Airdyne Then… 12min EMOM Even 3/2 5m Rope Climbs Odd 12 X Goblet Squats 24/16 16min EMOM Even – 3 X Dynamic Bench 50%1RM + 25% resistance with bands or chains Odd – 8 X Pendlay Row 6min EMOM Even – AMRAP Chin Ups Odd – AMRAP Press...

09102015 WOD

TFI Friday Double Under Skill EMOM 20 Minutes 1st Minute – 4 Deadlifts (80% 1RM), 8 Wallballs 9/6, Max DUs 2nd Minute – Rest

07102015 WOD

Big V Workout For score of burpees. See below. 50 Calories SkiERG 50 Wallballs 9/6 50 Calories Wattbike 50 Press Ups 50 Calories Row 50 T2B/K2E/K2C/HLR/HKR 50 Calories Airdyne 50 Sit-Ups 50 DU 50 Burpees Everyone starts on their own station station. One athlete on SkiERG, one of Wallballs, one on Wattbike and so on… When you have finished your exercise you must score burpees. This can only be done when you complete your 50 reps or 50 calories. The last person to finish their 50 reps or 50 calories call calls time on that round but fails to score any burpees and everyone rotates to the next exercise on the...

04102015 WOD

Strongman Sunday Long distance prowlers ~40m

30092015 WOD

Olympic Weightlifting 1) Snatch Balance 3×5 (-10% of working weight) 2) Power Clean – Build up to a 3RM 3) Snatch Pulls 5×5 (+10% of working weight)

29092015 WOD

White Noise Triple 1 1 Mile SkiERG 1 Mile Farmers Walk 90kg 1 Mile Rogue Mini-Sled 90kg For time…

26092015 WOD

TFI Friday A barbell and body weight giant reverse pyramid. Ten sets of decreasing reps 10-9-8-7-6-5-4-3-2-1 of the following set… WHITE NOISE GIANT WOD Bench 60/30 Deadlift 100/50 Press Up Chin Up Back Squat 80/40 GHR All sets and reps should be completed with strict form and minimal rest. Assistance bands can be used but if possible should be avoided. Break sets as required to get the work done. There is no time limit for this WOD, good...

26092015 WOD

WOD ‘Single 3’ 1000m Concept2 Row 100 Double Unders 1 Mile Run For time

25092015 WOD

Work up to a heavy barbell complex on the following… 1 deadlift 1 power clean 1 power clean push jerk 1 squat clean thruster Then… Team WOD 9000m on Concept2 Rower and SkiERG Plus tag team of 1000m Wattbike in turns. BUT… EOMOM 1 x 5m rope...

22092015 WOD

White Noise Women Workout A1) Hexbar Deadlift 10×10 50kg A2) DB Tricep Extension 10×10 17.5kg B1) DB Row 10×10 17.5kg B2a) Weighted Sit-Ups 5×10 16kg B2b) Weighted Side Bends 5×10...

21092015 WOD

300 Workout 25 Pull-ups – Strict 50 Deadlifts 60/40 50 Press-Ups 50 Box Jumps 24/20 50 Floor Wipers 60/25* 50 Single-Arm Kettlebell Clean & Press 16/12** 25 Pull-Ups – Strict *(Feet to left plate, feet down and to the middle , feet to right plate, then down = 1 rep) **(Start each rep on floor, 25 each arm alternately) Use very little power from the legs on the...

16092015 WOD

20min AMRAP Buy in with 100 burpees over the rower. In the remaining time row for meters. Final score is total meters rowed.

15092015 WOD

Warm Up 2×5 Wall Squat 2×10 Air Squat 2×5 Goblet Squat Then 10-1 Ladder of Air Squat + Press Ups Workout 10 Strict Press @ 5/7.5/10/12.5 DB’s + 750m Row @ 2k race pace 3 sets/3 minutes rest Then 5 minute rest Then 10 Ring Row + 35 Burpees 3 sets/3 minutes...

14092015 WOD

Warm-Up Concept2 Row for 10 minutes – Stroke Rate 18 to 22 Two rounds of… 5 x Wall Squat 10 x Air Squat 5 x Goblet Squat 12/9 Strength… Establish a 9RM Deadlift Establish a 6RM Deadlift Establish a 3RM Deadlift Conditioning Tabata 20/10 x 8 Air Squats Tabata 20/10 x 8 DB Push Press 10/7.5/5 Core… FLR 300 seconds...

13092015 WOD

Warm-Up Skipping Drills – Air Squats – GDGU – Banded Good Mornings – Mobilisations like those in Mobility Wod​ Skills Deadlift – Wall-Walks – Box Jumps – Air Squats Then… 5min AMRAP 5 Axlebar Deadlift 5 Box Jumps 30/24/20 Walk-Walk 1-2-3 increasing reps per round 5 Air Squats Rest 1 minute then… 5min AMRAP 5 Axlebar Deadlift 5 Box Jumps 30/24/20 Walk-Walk 4-5-6 increasing reps per round 5 Air Squats Then untimed workout or a super set of the following… 25m Overhead Super Yoke Carry 80/60/40/20 50m Mini-Sled Sprint at BW...

11092015 WOD

Warm-Up 3×5 Wall Squat 3×10 Squat 3×5 Goblet Squat @ 12/9 Skill Practise Pull-up Air Squat Press-up Sit-up Then: 100x Pull-up 100x Press-up 100x Air Squat 100x Butterfly Sit-up Then: Cool...

12082015 WOD

Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold

26062015 WOD

Strength Deadlift 5-4-3-2-1 reps with 2 mins rest between each set. Build up in weight to a heavy 1RM for the day. Conditioning Two rounds of 25m Walking OH Lunge with weight plate 20/15 50 Air Squats 25m Sprint 25m Burpee Broad Jumps 25m Walking OH Lunge with weight plate 20/15 Just for LOL’s Partner fireman’s carry 50m – swap over half way (carry 25m...

19062015 WOD

TFI Friday 6am & 6pm Warmup 5min AMRAP Cindy 5 pull ups 10 press ups 15 squats But EMOM 5 Burpees Interlude KB Isabel 30 x 1 armed KB snatches for time (15 each side) Linda For time… 10-9-8-7-6-5-4-3-2-1 reps of 1.5 x bodyweight deadlift bodyweight bench press 3/4 x bodyweight clean Well done...

18062015 WOD

Warm Up Row 500m Easy 1 minute rest Row 250m Hard 1 minute rest Row 250m Hardest Strength 8 x 10 Hexbar Deadlift (low handles) Vanity 3 x 10 of the following… DB Curl Hammer Curl Reverse EZ Bar Curl Skull Crusher DB Back Raise Band Pull...

17062015 WOD

Warm-Up Partner up and do a 2000m row; each partner does a 250m effort then swaps over. Strength 6sets 3reps; Back Squat 60secs rest between sets Conditioning 21-18-15-12-9-6-3 reps; Kettlebell Swing (Russian) @24/16 Butterfly Sit-ups Plate Squat [bear...

15062015 WOD

Strength Front Squats 3 x 5 Skill Snatch Balance Overhead Squat Olylifting Clean – build up to perfect technique 3RM

14062015 WOD

30 Minutes of the following– Start a clock and do each task as quickly as possible. At the top of the first minute—8 burpees At the top of the second minute—1 x 5m rope climb At the top of the third minute—6 dumbbell thrusters Repeat this pattern for 30 minutes.  If you finish the burpees 18 seconds you have 42 seconds to rest before doing the stone to shoulder. Weight on the stone should be as close to body weight as possible for men.  60% of body weight for women. Weight on the DB’s should be 25% of body weight per hand. This WOD is inspired by CrossFit Strongman...

12062015 WOD

Conditioning 1 mile team sled pull for time at 50% BW Strength Farmers walk bars over 20m. Thick grip until failure then thin grip until reaching the glorious 1RM.

11062015 WOD

Growlers Out Prowlers Out WOD Work up to a 1RM Prowler push over 20m Quarter Gone Bad WOD 60/40 Thrusters -15 secs Rest – 45 secs 20kg Weighted Pull-up – 15 secs Rest – 45 secs Burpee – 15 secs Rest – 45 secs 5 Rounds For Total...

09062015 WOD

Metcon Row to Hell – Partner Up Row a hard 50-40-30-20-10 Calories each. Rest when your partner is rowing the set of calories. Rest five mins then: Burpee/Thruster Reverse Ladder 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Rest five minutes then in turns…. On the SKIERG go 1 minute ALL OUT! 101% effort...

08062015 WOD

Team Warm up Two teams, two sleds and a 1 mile sled pull for time. Keep the sleds moving, keep running. Then: CINDY 20min AMRAP 5 Chin Ups Strict (4-1-X-1) 10 Press Ups 15 Air Squats

07062015 WOD

Feeling a little bit fucked from the week of training? Get down the gym you silly billy and do this little recovery WOD to get a sweat on brighten up your day 2500m Wattbike – Effort Steady 500m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 450m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 400m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 350m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 300m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 250m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 200m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 150m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 100m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 050m SkiERG – Effort Hard 2500m Wattbike – Effort Steady 17miles on Wattbike & 1.7miles on...

04062015 WOD

For time: 66 Calories Row/Ski (1 minute intervals) 66 Box jump, 24/20 66 Kettlebell swings, 16/12 66 Burpees 66 Sit-ups 66 Calories Row/Ski (1 minute intervals) 66 DB Thrusters up to 20kg total weight or bar 66 Wall ball shots 9/7 66 Burpee Slam Balls 9/6 66...

04062015 WOD

10 minute Row @ Easy Pace Then: Work up to Bench Press 1RM Then: 6×2 Bench Press @ 80% 1RM Rest 2 minutes between sets Then: Work up to Heavy TGU Then: 4×1 (each) TGU @ 90% 1RM Then: 8x (20sec Sprint/10sec Rest) AirDyne or Row Rest 2 minutes 8x (20sec Sprint/10sec Rest) AirDyne or...

03062015 WOD

Strength Back Squat 3-3-3-3-3 Romanian Deadlift 4-4-3-3-2-2 Conditioning Twenty minute cap complete the following… Three rounds of 400m Run 30 Box Jump Overs 20 Deadlifts 60/40 10 DB Thrusters 15/12.5 5 Chin...

31052015 WOD

Strongman WOD Work up to a heavy 1RM farmers walk Work up to a heavy 1RM on yolk

28052015 WOD

TABATA Conditioning session today. 8 x 20/10 8 x 30/15 8 x 60/30

21052015 WOD

Bruck Hero WOD Four rounds Run 400 meters 60kg/40kg Back squat, 24 reps 40kg/20kg Push Jerk, 24 reps For time

20052015 WOD

The clock Start the clock On the set minute complete the set amount of reps of the exercise 1 1 lap of block (200m) 3 burpees 4 burpees 5 burpees 6 burpee box jumps 7 air squats 8 box jumps 9 press ups 10 wall walks 13 burpees 14 KB swings 20/16 15 slam balls 16 box jumps 17 slam balls 18 box jump overs 20 calories with partner in FLR 23 calories with partner in handstand 28 wall balls 30/30 x 8 battling ropes 35 SA KB Swings 38 sit ups 40 sit ups 43 DU 55 calories...

19052015 WOD

W-UP 6 x 30 Sec rounds Step Ups Press Ups 6 x 30 Sec Rounds Air Squats Low Squat Pause 5 Rounds of 5 Burpees 5 Press Ups 1st WOD for time 2 x Run Car Park 1 x Run Backwards around Car Park 2 x Run Car Park 1 x Run Backwards around Car Park 2nd WOD capped 10mins 50kg Press/push press/jerk x 5 50kg deadlift x 10 Box Jumps 24″ x...

13052015 WOD

3x (1-4) Pull-up Ladder 3x (1-4) Push-up Ladder Then: 2×10 Shoulder Dislocate Then: 2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10kg DB. Two Sets, Rest 60sec between each Then: 10x Bench Press @ Bodyweight (slow negative – 5sec) + 10x Pull-up Ten Sets, Rest 2-3min between each Then: 5-3-2 Ladder of Bent Row @ 60kg to 70kg (Rest 20sec between each rung. Keep reps strict) Three Sets, Rest 2min between Then: 3×5 Bat Wings (5 second squeeze at...

12052015 WOD

Strongman WOD Man up 60 minute cap — 1K ski erg 10 squats @ 165 1K ski 15 squats @ 125 1K ski 20 squats @ 100 1K ski 25 squats @ 60 1K ski 20 squats @ 100 1K ski 15 squats @ 125 1K ski 10 squats @ 165 10 burpee penalty added onto the end of the workout for every rack of the...

12052015 WOD

Claudine the Hoar WOD Two rounds of… 10 Squat 5 Goblet squat 10 Step up Then Box Jump 3 x 5 Then Strength Front squat 3 x 5 OHS 2 x 10 Workout 2-4-6-4-2 DB Snatch 10m Sled push...

11052015 WOD

Strength 3-3-3-3-3 reps; Deadlift rest 2mins between sets Conditioning 21-15-9 reps; Snatch@25kg Dumbbell, left arm Snatch@25kg Dumbbell, right arm Pull-ups

11052015 WOD

2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge 3×10 OHS @ 30% 1RM Then: 2x (30sec Work/30sec “Rest”) Squat. “Rest” is in parallel position. Two Sets, Rest 2min between each Then: 5×5 SL Squat @ 20” Box Then: 3×10 Straight Leg DL @ 65-95# Then: 2×20 DL @ 30% 1RM 2×20 DL @ 30% 1RM off of 4”...

10052015 WOD

Part One 200m Duck Walk. Carry a heavy KB, 70kg to 40kg for this time. Every time you put the KB down five burpees. The two slowest finishers 20 burpees each. Part Two 200m Partner Farmers Walk. As a pair a heavy farmers walk for time. Carry the weight as far as you can then let your partner take over as you rest. Take it in turns as many times as required to complete the 200m. Part Three Team Tyre Flip Race 60m. In a team of four take turns to flip the big tyres as quickly as possible to beat the other team. Losing team twenty burpees each. Repeat. Part Four Team Atlas Stone Lift. As a team of four lift a total of 1200kg of Atlas Stones to shoulder from a selection of Atlas Stones weighing from 20kg to 70kg for...

09052015 WOD

Warm up. Do the SMR and mobilisation exercises on the white board. 1a) Box Jump- 3 x 5 – 60s rest – Just five jumps per set and step down. Go higher than normal by building up into the set. Don’t settle for 20″ rarely is the 30″ side used. The pylo-box has three sides and can be raised up on plates. Push yourselves. 1b) 1 Arm Dumbbell Hang Power Snatch- 3 x 6 – 60s rest – Shrug hard and go heavy. 2b) Chin/Pull Up- 5 x 3 – 60s rest – Try to go body weight with this (No bands). Increase rest period if required to facilitate this. Parallel or palms facing inward is usually easier, so do it. If you can’t do one PU jump into position. Then pause three seconds at the top and take four seconds on the negative then repeat. 4-1-X-3 2a) Wide Stance Back Squat- 3 x 10 2b) Dimmel Deadlift- 2 x 10 2c) Rest 120 4a) Handstand Hold- 3 x 30-60s – 60s rest 4b) Press Ups- 3 x AMRAP – 60s rest 5) Core. Each of you choose one core exercise. Think front, sides, rear and isometric exercises. (IE Sit-ups, Db side bends, Reverse Hyper, L-Sit Hold) Try to think of something unusual, or just use the suggested!. Set timer for 30s work 15s transition. Three rounds....

15042015 WOD

10 x 1-minute rounds of: BW+ deadlifts, 3 reps 60m shuttle sprint (5m, 10m, 15m) Max reps burpee Rest 2 minutes between rounds. Number of burpees completed in the ten rounds combined is score

14042015 WOD

10 1-minute rounds of: 140kg deadlifts, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes between rounds. Post number of burpees completed each round to comments.

09042015 WOD

Mr White WOD For time… 9 rounds of increasing then decreasing reps 2-4-6-8-10-8-6-4-2 Atlas Stone Lift 50% BW 10m Prowler Sprint at 100% BW + 35kg 2-4-6-8-10-8-6-4-2 Burpees 10m Prowler Sprint at 100% BW + 35kg So first round would be 2 stone lifts, 10m prowler, 2 burpees, 10m prowler sprint. Second round would be 4 stone lifts, 10m prowler, 4 burpees, 10m prowler sprint. Third round would be 6 stone lifts, 10m prowler, 6 burpees, 10m prowler sprint. And so...

27032015 WOD

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

27032015 WOD

5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run

26032015 WOD

2 rounds for time of: 34 push-ups 50m sprint 34 deadlifts, 60/40 50m sprint 34 box jumps, 24/20 50m sprint 34 clean and jerks, 40/25 50m sprint 34 burpees 50m sprint 34 wall-ball shots, 9/7 ball 50m sprint 34 pull-ups 50m...

25032015 WOD

Three blocks of: 6 min of (30sec work/30sec active rest) AirDyne or Row Rest 4 min between blocks Push Press @ 20KG+ Burpee/Pull-up 20-10 reps of each Then: Cool Down Then: 4x (30sec Work/30sec Rest) Frog Hop Rest 2:00 minutes 4x (30sec Work/30sec Rest) Frog Hop Then: Cool...

24032015 WOD

Strength 6-way BB Complex (6x Deadlift + 6x Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + 6x Press-up) 3 sets @ 25kg Conditioning 4x (30sec Work/30sec Rest) Box Jump Rest 2:00 minutes 4x (30sec Work/30sec Rest) OH Plate Reverse Lunges Rest 2:00 minutes 4x (30sec Work/30sec Rest)...

23032015 WOD

Max Effort Upper Body 1) Work up to a max set of 3 to 5 reps on Barbell Floor press with olympic bar. You can lay in the rack/cage to do this or take it from the floor. This movement will protect your shoulders, take the lower body completely out of the press (unlike the bench press) and help build you some nice powerful triceps. Bingo wings fly away, bench press go up. Rest 2-5mins 2) 2 x AMRAP Swiss Bar Banded KB Bench Press. Start with a weight you can do 15-20 reps with; probably swiss bar plus red bands & 3kg or 6kg KB’s each side. Control the bar, the faster you go the harder it will be. This will probably also be quite painful. Same weight both sets, rest 2 to 4 mins between sets Perform the next two exercises back to back but rest in-between each set 3a) 3 x 8 One Armed DB Row – Rest 1-2 mins 3b) 3 x 8 Band Pull Apart – Rest 1-2 mins Perform the next two exercises back to back but rest in-between each set 4a) 3 x 8 DB Shrugs or Barbell Shrugs – Rest 1-2 4b) 3 x 8 DB Bicep Curls – Rest 1-2 OR!! Perform the next two exercises back to back but rest in-between each set 4a) 3 x Handstand 1min 4b) 3 x 5m Rope Climbs Perform the next two exercises back to back but minimal rest 5) 5 x 10 x Medball sit-up and throw (to partner or wall), 5 x 10 x Powerwheel rollouts. Minimal rest. 5a) 5 x...

22032015 WOD

1) Work up sensibly to a 3 to 5 rep Rack Pull (partial deadlift). Set the bar in the power cage so it is below knee level. If your feel like it you can put on up to 20% more than you’re existing 3 to 5 rep max deadlift. Generally don’t go any heavier than 20% as you form may start to become different from your normal deadlift and we are trying to mimic what you normally do to get you used to pulling more weight. It’s a mind game (that you’re going to win)… and a grip game (that you’ll crush). Form should be spot on. Control the bar down. 2) 3 x 10 (each leg) Barbell Step-up on to 20″ Box. Back rack the barbell and perform step ups. If this is too difficult hold KB’s, DB’s or weight plates. Just try to make sure your tummy is tight so your body isn’t buckling when you’re stepping up. Alternatively make a lower step from a stack of weight plates or a fallen comrade and use this/her. 2b) 3 x 8 Reverse Hyper. Squeeze glutes at the top of the movement so you don’t hyperextend. Start light and get use to using this machine, then go for your 3 x 8. It’s going to make you strong so learn to love it. 3) Work up to a heavy 1 x 20 Double KB Swing. One KB in each hand, swing to eye level. As heavy as possible, but if you’re coming not your toes (and feeling off balance) you’ve gone too heavy. Start at 9kg, then 12kg, then...

14032015 WOD

White Noise CrossFit Kids Staines Too cool for school WOD Warm Up Bear Crawls Pojos Skipping with ropes Skill Rope Climbs Workout ‘Escape from School WOD’ Three Rounds of the following.. 20s Schwinn Airdyne Sprint 20s Rest 20s Slam Ball 6kg 20s Rest 20s Wallball 3kg 20s Rest 20s Sledge Hammer to Tyre...

010302015 WOD

Warm Up 2,4,6,8,10,8,6,4,2 Sit-Ups Press Ups x3 Squats Four rounds of… 30s Plank 30s Leg Lifts 30s Side Plank (left side) 30s GDGU with Jazz Hands 30s Side Plank (right side) 30-60s Handstand Hold Team WOD Girls v Boys 600m Farmers Carry for Time Carry farmers walk bars (~60% DL 1RM) as far as possible then let your team mate take over. Just like a relay race but with no fixed hand over...

27022015 WOD

Lumberjack 20 20 Deadlifts (125kg/90kg) Run 400m 20 KB swings (2pood,1.5pood) Run 400m 20 Overhead Squats (52.5kg/40kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 Squat Cleans (52.5kg/40kg) Run...

25022015 WOD

Complete the following for time… 25 Burpees 25 Power Cleans 60/30 25 Burpees But EMOM 10 Wallballs 9/6

24022015 WOD

10-20 minute Row @ Easy Pace Then: 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge 2x20m One Armed OH Walking Lunge @ 10# DB Then: 2×10 Shoulder Dislocate Then: Work up To OHS 1RM Then: 4x (30sec Work/30sec “Rest”) Push Press @ 10-25# DB “Rest” is in OH Position Then: 4x (30sec Work/30sec “Rest”) Squat “Rest” is in Parallel position Then: Cool Down with 10 minute...

19022015 WOD

The Crawl 10 minute Row @ Easy Pace Then: 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat @ 16kg Then 2×10 banded good mornings Then: Work up to Deadlift 1RM Then: The Crawl 10x DL @ 115% BW + 25x Box Jump @ 24” Box Three Rounds Then: Cool Down with 10 minute...

19022015 WOD

Warm Up 10 minute Row/Ski/Wattbike/Airdyne @ Easy Pace Activate Two rounds of… 5 Wall Squat 10 Air Squat 5 Goblet Squat @ 12kg 10 Banded Good Mornings Strength Work up to Deadlift 1RM Conditioning The Crawl Three rounds for time… 10x DL @ 115% BW + 25x Box Jump @ 24” Box Cool Down 10 minute Row @ Easy...

18022015 WOD

10-20 minute Row @ Easy Pace Then: 2×5 Wall Squat 2×10 Squat 2×5 Jump Squat 2x20m Lunge 2x20m One Arm OH Lunge @ 10KG DB Then: 5000m Row For Time Then: Cool Down on...

09022015 WOD

2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: Work up to Heavy Deadlift Then: 4×4 Deadlift @ 80% 1RM Rest 3-4 minutes between sets Then: KB Step Up @ 2 x 36# KB In Rack + Knees-To-Elbows 30-20-10 reps of each Then: “AirFit To Hell and Back”: 50-40-30-20-10-10-20-30-40-50 calorie...

05022015 WOD

400m run 200m run backwards 400m run 200m run backwards Every minute on the minute for 12 minutes 2x wall walk 4x Burpees 8x KB swings 24kg 7 rounds 3x Forward rolls 5x Wall climbs 7x Toes to bar 9x Box jumps (30...

30012015 WOD

Warmup 5min AMRAP Cindy 5 pull ups 10 press ups 15 squats But EMOM 5 Burpees Interlude Dodgeball Linda For time… 10-9-8-7-6-5-4-3-2-1 reps of 1.5 x bodyweight deadlift bodyweight bench press 3/4 x bodyweight clean Scale as...

28012015 WOD

Bear Complex Seven Rounds of increasing weight of… Power Clean Front Squat Push Press Back Squat Push Press

24012015 WOD

CrossFit Kids Warm Up Star Jumps Pojos Bear Crawls Skills Squat Press Ups Box Jumps WOD Three Rounds for time… Squats x 5 Press Ups x 5 Box Jumps x 5 Game Build a tower from boxes to do rope swings...

13012015 WOD

The Killing Joke WOD Perform ten sets with decreasing reps of this tri-set. Deadlift @ BW Bench @ 3/4 BW Burpees So, 10-9-8-7-6-5-4-3-2-1 reps of the above tri-set for time

26122014 WOD


12112014 WOD

Complete as many rounds as possible in 20 minutes of: 5 burpees 15-foot rope climb, 1 ascent 30 double-unders

30102014 WOD

For time: 100 double-unders 50KG front squats, 21 reps 50KG push presses, 21 reps 100 double-unders 50KG front squats, 15 reps 50KG push presses, 15 reps 100 double-unders 50KG front squats, 9 reps 50KG push presses, 9...

22102014 WOD

Adrian Seven rounds of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box

21102014 WOD

Morrison 50-40-30-20 and 10 rep rounds of: Wall ball shots, 9kg ball Box jump, 24 inch box Kettlebell swings, 1.5 pood

05092014 WOD

Warm Up Do this 1x… Skipping or star jumps 1min Dynamic Arms Skipping star jumps 1min Then 3x… 30 secs step ups 30 secs squats Then 3x… 5 press ups 5 Burpees Then 3x… 3x bear crawl into wall walks 6x box jumps Short, Sweet, Brutal WOD 5min AMRAP Burpees Rest 5 mins 5min AMRAP Squats Rest 5 mins 1 mile run for...

23082014 WOD

Warm-Up WOD (for up to 5 people) Back Squat Kalsu For time 100 Back Squats at 1.25x BW but 5 Burpees on the minute every minute. Scale back squat weight as required but keep it so it’s difficult. If there is more than 5 people do this… WOD 6+ Partner Back Squat Kalsu For time 200 Back Squats (this total can be divided up any way the partners see fit; just get 200 reps done) at 1.25x BW but only the back squats can only be done when partner is in a back supported wall sit. No hand support, thighs horizontal and level with the floor. Also both partners do 5 Burpees each on the minute every minute. Decide and start on back squat weight as required or strip and add as required during the partner workout. Cool...

11082014 WOD

Mini WOD 25 wallballs 15 squat thrusts 25 kb press Core-20 side hip raises ea way 3x 5 ab wheels 30crunch 3×5 ab wheels See World 500m row 30 kb swings 30 ring pushups x 3 rds at 100% effort w/ 2 min rest between Strength 150ft yoke carry (50ft. x 3) 5 log clean and jerk x 3...

10082014 WOD

Strongman WOD STRENGTH 1 minute to complete 10 squats @ 60kg 1 minute rest 2 minutes to complete 20 squats @ 70kg 2 minutes rest 3 minutes to complete 30 squats @ 80kg 3 minutes rest 4 minute amrap squats @ 90kg METCON 10 rounds of the following… 5 strict presses @ 50/30 10 GHD situps 5 burpees 30 double...

11072014 WOD

A) 5 minute AMRAP Back squats @ 60% of your 1RM B) 2 RFT Partner WOD 400m Row/Bike/Ski rolling 10 Burpees 20 Push Ups 30 Burpees 40 Box Jumps 30″ 50 Burpees

04072014 WOD

Hero WOD Rankel 20 Minute AMRAP: 100kg Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 32kg Run 200 meters

12062014 WOD

CrossFit Start Skill Overhead Squats Pull Ups – Kipping / Strict WOD1 Baby Angie AMRAP 10mins 10 Pull-Ups 10 Press-Ups 10 Sit-Ups 10 Squats WOD2 Five Rounds of..,. White Noise Nancy 400m bike/ski/row Overhead squat 40kg (scale as req) x...

05062014 WOD

In teams of 2 AMRAP 30 Minutes 3 Handstand Push-ups 9 Pull-ups 18 Box Jumps (24 / 20) One athlete will run 800 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left...

04062014 WOD

In teams of 2 4 Rounds For Time: 250 Meter Row AMRAP Handstand Push-ups This WOD will be a competition between the athletes. One athlete will row while the other does as many reps of the other movement as possible. Athletes will switch places as soon as the row is completed. A round is complete after both athletes have completed the...

03062014 WOD

In teams of 2 For Time: 100 KB Swings 16/9 90 Knees-to-elbows 80 Air Squats 70 Push-ups 70 Pull-ups 80 Walking Lunges 90 Sit-ups 100 Russian KB Swings 16/9 Only one athlete can be working at a time.

02062014 WOD

In teams of 2 AMRAP 20 Minutes 10 Hand Release Push-ups 10 Straight Leg Sit-ups 10 Box Jump Overs (24 / 20) One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left...

01062014 WOD

In teams of 2 AMRAP 20 Minutes 20 Push Presses (20/15) 20 Burpee Pull-ups 20 Med Ball Cleans (9/7) Only one athlete can be working at a time.

29052014 WOD

MAX WOD 3x or 5:00 Bear crawl => cartwheel => 10 jumping jacks => 5 vertical jumps => 3 push-ups => 3 knee raises => 50-meter run Annie 50-40-30-20-10 Double-unders Sit-ups Cooldown/Skill – 10:00 EMOM 5 Dips (ring or...

15052014 WOD

Wup Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal WOD 12:00 AMRAP 7 thrusters 14 box jumps, 20” 100-meter airdyne Skill 12:00 Pistol squats Rope...

12042014 WOD

Strongman WOD Favouring the 5m rope this week here’s 20m 20kg BB Lunge 5m Rope Climb Legless 20m BB Lunge 30kg 5m Rope Climb Legless 20m BB 40kg 5m Rope Climb Legless 20m 50kg BB Lunge 5m Rope Climb Legless 5 x 36” Box Jumps 10 x 4kg Hammer Strikes each side – impact into side of tyre 5 x 36” Box Jumps 10 x 4kg Hammer Strikes each side – impact into side of...

03042014 WOD

WOD WAITER RAC 6 Rounds 15m 135kg Prowler Sprint 15m Off-Set Waiter Carry 32kg/20kg 100x 24kg KB Swing

01042014 WOD

April Fool WOD Three rounds for time… 6 DB Snatch @ 22.5kg 6 Strict Press 40kg 4 Push Press 50kg 2 Push Jerk 60kg 1 Prowler Sprint 135kg inc sled 20m 1 Prowler Drag 135kg inc sled 20m

13032014 WOD

Warm Up 3x or 5:00 100-meter run => 25 star jumps => 100-meter high-knee skip Main session 10-8-6-4-2 Push-ups Knees-to-elbows Squats 10-meter forward-backward bear crawl in between each round Cool Down Handstand...

21022014 WOD

Just Another Girl WOD 5 Rounds of… 5 Rope Climbs 10 Front Squats @ 50kg 15 Press Ups Jog 400 with 15/20kg weight plate 5 Burpees 10 Single Arm KB Swings (eye level) 15 Wall Ball Shots

07022014 WOD

In front of a clock set for nine minutes: 2 minutes of Burpees 2 minutes of GHD Sit-ups 2 minutes of Inverted Burpees 1 minute of Burpees 1 minute of GHD Sit-ups 1 minute of Inverted Burpees In front of a clock set for 25 minutes: 1 minute of Squats 2 minutes of burpees 3 minutes of Push-ups 4 minutes of DU 5 minutes of Pull-ups 4 minutes of box jumps 3 minutes of kettlebell swings 2 minutes of Push Press 1 minute of Burpees Record reps for each...

23012014 WOD

Women’s WOD 21-15-9 Skip 1 min 21 sumo deadlifts to high pull Plank 1 min 21 bench dips skip 1min 21 db shoulder press side plank L side 1 min Skip 1 min 15 sumo deadlift. Sw s to high pull flutter kicks 1 min 15 bench dips skip 1min 15db shoulder press crunches 1 min Skip 1min 9 sumo deadlifts to high pull wide legs 1min 9 dips Skip 1min 9 DB shoulder press mountain climbers 1...

05012014 WOD

Strongman Sunday Buy in… 50 HBBS 60kg/40kg Then… 5 Rounds 1 x Prowler Sprint 13m 100kg/60kg 13 x Kettlebell Swings 32kg/24kg 13 x Burpees 3 x Floor to Overhead Atlas Stones Buy out… 3 x Car park...

01012014 WOD

Welcome Home WOD Tekkers Proper box jump technique and lockout Then: 4 burpee long jumps 5 jump squats 6 jumping lunges 7 situps 10 min AMRAP

05122013 WOD

Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 20KG 50 Back extensions 50 Wall ball shots, 9/7 50 Burpees 50 Double...

04122013 WOD

Willy Three rounds for time of: Run 800 meters 100kg Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood Then: Farmers Walk 1RM

03122013 WOD

Paxman WOD – Tough to the core 50 reps of each of the following… Flutter Kicks Criss Cross Ankles Knees in out Hands Under Butt Legs Up ankles crossed Ankle touches with legs up Crunches hands unto knees LR Reach Ups Shoulder Blades off Floor Side Crunches L both arms Centre Crunches both arms Side Crunches R both arms Chest Circles – Hands on Chest L Elbow to Knee R Elbow to Knee Right hand low to right ankle Left Hand low to left ankle side crunches side crunches v sit – twist to side L v sit twist to side R v sit knees in...

02122013 WOD

Who the Daddy? Two Rounds of: Run 200 meters with a 20kg plate overhead 10 KB Swings 20kg 5 KB Snatches 20kg (each arm) 5 KB Overhead Squat 20kg 5 Weighted Push Ups 20kg 10 Butterfly Sit Ups BW Thompson Hero 10 rounds of: 15 ft Rope Climb, 1 ascent 40kg Back squat, 29 reps 120kg Farmer carry, 10 meters Begin the rope climbs seated on the floor. For...

01122013 WOD

Colin Hero Six rounds of: Carry 20KG sandbag 400 meters 50KG Push press, 12 reps 12 Box jumps, 24 inch box 40KG Sumo deadlift high-pull, 12 reps For Time

30112013 WOD

Villain Challenge 3 by Johnny Pain “Front Leaning Rest Position….MOVE!” OK guys and gals here we go with this, the third in our series of challenges. This one is a special one to me. During my time in the Army, I was subject (like everyone else) to APFT testing. This test includes the pushup, the situp, and the two mile run, with the first two being done in a max reps for two minutes fashion. The standards are clearly spelled out, and there is a chart that determines a soldier’s score based on their performance (repetitions on the PU’s and SU’s, and time on the run). At the time that I served, a passing score of 60% in the pushup required one to perform 42 pushups in two minutes (in the appropriate age category which was 17-21 at the time for me). A maximum score of 100 meant knocking out 71 good ones in the two minute period. Being that I was never good at pushups before my service, I remember thinking I was hot shit the first time I got 50, and even a bigger bad ass when I was approaching a score of 100, completing between 62-67 each test throughout some of my earlier schools. However, once I arrived at one particular unit, I was quickly humbled and shown how inferior I was to those around me when it came to pushup prowess. All of the sudden 71 meant dick. If you could not do at least 100 in the two minutes you were a pussy, plane and simple. There just was no room for excuses, everyone...

20112013 WOD

Villain Challenge 2 Here’s what we’re shooting for: being able to squat your bodyweight for 50 consecutive reps. So if you weigh 100KG (God help you) you have to put 100KG on the bar and go up and down 50 times. First, let me explain that we aren’t doing half squats here. Get that upper thigh below parallel and lock out at the top. Watch Tom Platz on YouTube for reference. You can use a belt if you want, but try to stay away from wraps and suits unless you have injuries and can’t squat without them. The idea is that you can walk into the gym put the weight on and get it done. Sort of like if somebody said you were full of crap about squatting your bodyweight 50 times and you got pissed and grabbed your belt and went crazy. It will most likely be harder for heavier guys, but so what? Do it anyway. Below is a sample program written by ‘Steel’ to tackle this nasty challenge. Obviously the numbers can be adjusted to fit where you are in terms of strength. The workouts described would be plugged into your week in lieu of one of your squatting sessions in preparation for the challenge. Steel also adds that you can take as much rest as needed in between sets, but that you should try to keep it under 5 minutes. Week 1 2×20 60% of BWT Week 2 3×20 60% of BWT Week 3 4×20 60% of BWT Week 4 5×20 60% of BWT Week 5...

15112013 WOD

Farmer Giles Puncture WOD For rounds Start @ 35kg per hand farmers walk @ 15m after each 15m walk complete 5 heavy tyre flips. Do two 15m walks for the same load After two 15m walks increase the load by 10kg each hand. As many rounds as possible until failure (your grip will give or the bars will be too heavy to pick...

14112013 WOD

Bruck Hero WOD Four rounds for time of: Run 400 meters 80kg Back squat, 24 reps 60kg Jerk, 24 reps

13112013 WOD

CC Partner WOD In partners complete one full rep of the following complex 1 Deadlift 1 Power Clean 1 Power Clean & Jerk 1 Squat Clean Thruster The complex must be completed in the exact order without dropping the bar. Failure to complete the complex is a no-rep. Partners must alternate reps. The workout is 20 minute AMRAP Starting weight for men is 50kg and 25kg for women. Every 30 reps (15 per partner) the weight on the bar must be increased by...

12112013 WOD

Walsh Hero WOD Four rounds for time of: 22 Burpee pull-ups 80kg Back squat, 22 reps Run 200 meters with a 20kg plate overhead

11112013 WOD

McGee Hero 125KG Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Rounds in 30 min

10112013 WOD

Lynne Bodyweight bench press (e.g., same amount on bar as you weigh) pullups 5 rounds for max reps. There is NO time component to this WOD.

09112013 WOD

Annie Double-unders Sit-ups 50-40-30-20 and 10 rep rounds; for time

08112013 WOD

Kelly Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 9KG ball Five rounds for time

07112013 WOD

Chelsea 5 Pull-ups 10 Push-ups 15 Squats Each min on the min for 30 min. Score by total number of reps completed.

06112013 WOD

Cindy 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 min.

01112013 WOD

Linda 10-9-8-7-6-5-4-3-2-1 reps of 1.5 x bodyweight deadlift bodyweight bench press 3/4 x bodyweight clean

31102013 WOD

Blake Hero Four rounds of: 100 foot Walking lunge with 20kg plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 9kg ball 10 Handstand push-ups For Time

29102013 WOD

Bull Hero Two rounds of: 200 Double-unders 60kg Overhead squat, 50 reps 50 Pull-ups Run 1 mile For Time

28102013 WOD

RJ Hero Five rounds of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups For Time

26102013 WOD

Rankel WOD 100kg Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters AMRAP 20 Minutes

25102013 WOD

Tommy V Hero 50kg Thruster, 21 reps 15 ft Rope Climb, 12 ascents 50kg Thruster, 15 reps 15 ft Rope Climb, 9 ascents 50kg Thruster, 9 reps 15 ft Rope Climb, 6 ascents For time

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