WOD

"Farewell 2015"

New years eve is best spent with friends, so, i want you to choose a small group of friends (3 or 4 people) and complete this end of 2015 challenge.

13 rounds for time of:

31 Handstand Push ups

31 Snatches - 45/30kg

31 Wall Ball Shots - 20/14lb

31 Box Jump Overs - 10/8 planks

31 Calorie Bike

9:15am Class BE THERE!!

WARNING: Make sure you fuel and hydrate your body well, it will be hot and this WOD will potentially take 2 ho...

WOD

0:00 - 08:00min

Find your 1RM Front Squat

11:00 - 21:00min

2 rounds of:

12 Chest to Bar Pull ups - Higher level option is Muscle ups

3 Clean and Jerks - 90/65kg - scale weight as needed (just remember these early weights are intended to be heavy), example scale: 70/45kg

21:00 - 30:00min

2 rounds of:

9 Chest to Bar Pull ups

6 Clean and Jerks - 80/55kg - 60/40kg

30:00 - 38:00min

2 rounds of:

6 Chest to Bar Pull ups

9 Clean and Jerks - 70/50k...

  WOD

0:00 - 8:00min

Find your best 2 rep (TnG) Power Clean and Split Jerk

10:00 - 29:00min

"The Chief"

A.M.R.A.P in 3 minutes of

3 Power Cleans - 62.5/45kg

6 Push ups

9 Air squats

1 minute rest

Repeat for a total of 5 cycles

32:00 - on going

E.M.O.M for as long as you can stay on the minute complete:

3/6/9/12/15/18/21/etc...

Toes to Bar

WOD

Was planning on giving a couple of named workouts a go, but, this has been our tradition for the last 3 years so here we go.

this workout runs like the "12 Days of Christmas' song, on the first round you do only the Rope Climb, on the second round you complete the Muscle ups then the Rope Climb, on the third round you complete the HSPU then the Muscle ups then the Rope Climb, etc... until you complete the full round of 12 exercises sta...

STRENGTH (5/3/1 pgm)

Deadlift

WOD

"10 Day Partner Chrissy Challenge" WOD 10!!! 

7 minutes on the ladder:

Girls: 22.5/30/37.5/45/52.5/60/67.5/75/82.5/90/etc.... Increasing by 7.5kg

Guys: 40/50/60/70/80/90/100/110/120/130/140/etc.... Increasing by 10kg

Snatches are worth 6 points per rep.

Cleans are worth 3 Points per rep.

Deadlifts are worth 1 point per rep.

Both partners work independently of each other, but can help in partners weight chang...

STRENGTH (5/3/1 pgm)

Bench Press

WOD

"10 Day Partner Chrissy Challenge" WOD 9

4 minutes to achieve max acumulated weight on Bench Press

Score is total acumulated kg.

2 Minutes rest, then

A.M.R.A.P in 15 minutes of:

50 Box Jumps - 10/8 planks - 8/6 planks

50 Push Press' - 30/20kg - 20/15kg

50 Kettle Bell Swings - 24/16kg - 16/12kg - 12/8kg

50 Walking Lunge Steps

50 Toes to Bar - Knee Raise (chest height) - Knee Raise (waist height)

50 Wall Ball...