Today's Training

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

24102013 WOD

Wittman Hero Seven rounds of: 1.5 pood Kettlebell swing, 15 reps 42.5kg Power clean, 15 reps 15 Box jumps, 24″ box For Time

23102013 WOD

Adam Brown Hero Two rounds 135kg Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 9kg ball 87.5kg Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 9kg ball 65kg Clean, 24 reps For...

22102013 WOD

Hansen WOD Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups For time


Jack Hero 50kg Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Max Rounds in 20 Min

20102013 WOD

Helton Hero Three rounds of: Run 800 meters 30 reps, 22.5kg dumbbell squat cleans 30 Burpees For Time

18102013 WOD

Mr Joshua Hero Five rounds of: Run 400 meters 30 Glute-ham sit-ups 115kg Deadlift, 15 reps

17102013 WOD

DT Hero Five rounds of: 70kg Deadlift, 12 reps 70kg Hang power clean, 9 reps 70kg Push jerk, 6 reps

16102013 WOD

Moon Hero Seven rounds of: 17.5kg dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 17.5kg dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent

15102013 WOD

Severin Hero 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a 10kg vest, wear it.

14102013 WOD

Thompson Hero 10 rounds of: 15 ft Rope Climb, 1 ascent 40kg Back squat, 29 reps 60kg barbells Farmer carry, 10 meters Begin the rope climbs seated on the floor. For Time

19092013 WOD

Three rounds for time of: Knees to elbows, 21 reps 1 1/2 pood Kettlebell swing, 21 reps Push-ups, 21 reps Rope climb, 3 trips 20 inch Box jump, 21 reps Back extension, 21 reps Walking lunge, 150 ft Post time to...

18092013 WOD

Fight Gone Bad – MMA WOD Three rounds of: Wall-ball, 9/7 ball, 10 ft target (Reps) Sumo deadlift high-pull, 35kg (Reps) Box Jump, 20″ box (Reps) Push-press, 35kg (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one...

12092013 WOD

The Seven WOD Seven rounds of: 60KG overhead walk 60KG Thruster, 7 reps Sit ups Press ups Burpees 110kg Deadlift, 7 reps 7 Kettlebell swings 32kg 7 Wall ball shots 9/7 For Time

11092013 WOD

Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a 10KG vest, wear it.

10092013 WOD

30min AMRAP 150kg Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

09092013 WOD

Partner WOD Between the pair split anyhow… 50 squat bar jumps 60 Bear Complex (30kg/20kg) 70 press ups 80 sit ups with a plate (20kg/10kg) 90 plate GTOH (20kg/10kg) 100 backward step lunges

08092013 WOD

31 Heroes – multiple AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters 70/50 6 Rope Climbs 5m 11 Box Jumps 30/24 This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (20/10). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of...

17062013 WOD

RBC1 WOD For time: 20 Wall ball shots 10kg MB 20 Sit-ups 20 Box jump onto a 24″ box 20 Push-ups 20 Cleans 60kg BB 20 Double-unders 20 Thrusters 15kg DB 20 Pull-ups 20 Overhead squat 40kg BB 20 Kettlebell swings 24kg KB 20 Push press 40kg BB 20 Dips 20 Sumo deadlift high pull 40kg BB 20 Burpees 20 Back squat 60kg BB 20 GHD sit-ups 20 Walking lunge steps 20 Deadlift 60kg BB 20 Knees to elbows 20 Front squat 60kg...

13052013 WOD

Boxing WOD Skipping and Shadow Boxing 2mins Skipping 1mins Shadow Boxing x 5 Total 15mins. Drills Attack – Jab and Move Defence – Stepback Defence – Catch Attack – Jab & Backhand Attack – Double Jab Attack – Double Jab & Backhand Attack – Jab, Backhand, Hook Defence – Duck, Jab 5 Mins Each Drill 40 mins Bag Work – Bag Drills 1:1 2 mins on Each Bag 15mins Prowler Sprint Session 20m Sprint Medball Slams x...

12042013 WOD

1a) Sumo Deadlift- 3 x 10 x 15-45 sec. rest 1b) 1 Arm KB Thruster- 3 x 10 x 15-45 sec. rest 1c) 1 Arm KB Swing- 3 x 10 x 15-45 sec. rest 1d) 1 Arm KB Farmers Walk- 3 x 60-90ft x 15-45 sec. rest Note: Do your weaker arm, then your stronger arm on each exercise before moving on to the next drill in the circuit. If you’re in sick shape try doing the entire circuit without putting the KB...

06042013 WOD

4 x Car Park Run 10 Burpees 3 x Car Park Run 20 Floor 2 Overhead 2 x Car Park Run 20 x Overhead Walking Lunge 1 x Car Park Run 10 x Press 1 x Sledge Sprint

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