6 RFT
10 x wall to wall suicides
Max pull ups
Record time and total pull ups
Sunday 31 July 2011
Friday 29 July 2011
Thursday 28 July 2011
Wednesday 27 July 2011
Thursday
10 x Wall to Wall Suicides
Then: 5 RFT
5 x SDHP (40/ 30)
8 x Bar facing burpees
12 x Air Squats.
Then:
5 x Wall to Wall Bear Crawls to finish.
Then: 5 RFT
5 x SDHP (40/ 30)
8 x Bar facing burpees
12 x Air Squats.
Then:
5 x Wall to Wall Bear Crawls to finish.
Tuesday 26 July 2011
Monday 25 July 2011
Sunday 24 July 2011
Monday
For Max Reps:
5 mins - Double Unders
4 mins - KB Swings
3 mins - Pull ups
2 mins - Tyre Jumps
1 min - Burpees
Record total reps.
5 mins - Double Unders
4 mins - KB Swings
3 mins - Pull ups
2 mins - Tyre Jumps
1 min - Burpees
Record total reps.
Friday 22 July 2011
Thursday 21 July 2011
Friday
Team Challenge Day
One 90 second round at a time, In Pairs complete 10 reps of the following then tag in your partner to do the same: Competitor must complete their 10 reps before their partner can start.
1) Pull ups
2) Air Squats
3) KB Swings
4) Double Unders
5) Turkish Getups
6) Pushups
7) 4 Count Flutter Kicks
8) Burpees
60 Second rest between rounds.
Total reps for all 8 rounds wins.
One 90 second round at a time, In Pairs complete 10 reps of the following then tag in your partner to do the same: Competitor must complete their 10 reps before their partner can start.
1) Pull ups
2) Air Squats
3) KB Swings
4) Double Unders
5) Turkish Getups
6) Pushups
7) 4 Count Flutter Kicks
8) Burpees
60 Second rest between rounds.
Total reps for all 8 rounds wins.
Wednesday 20 July 2011
Monday 18 July 2011
Tuesday
50 x Air Squat Buy In
10/8/6/4/2 Dead Lift (100/60)
2/4/6/8/10 Burpee Pull ups
50 x HR Push up Cash Out
10/8/6/4/2 Dead Lift (100/60)
2/4/6/8/10 Burpee Pull ups
50 x HR Push up Cash Out
Sunday 17 July 2011
Monday
Bench Mark Hero WOD: "Arnie"
With a KB (16/12)
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.
He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
With a KB (16/12)
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.
He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
Saturday 16 July 2011
Thursday 14 July 2011
Friday
Victus "Throwdown"
In teams of two or three depending on numbers (selected out of a hat), teams will select one person from each team to compete in the following mini WODs:
1)
4 RFT
5 x Pushups
10 x Pull-ups
15 x Dead Lifts
2)
5 minute AMRAP
10 x Air Squats
10 Walking lunges
1 Stair Run
3)
21/15/9
Double Unders
KB Swings
4)
FOR TIME
100 x Burpees Between team
(All team members complete together)
Points will be awarded for each WOD.Try to get to the evening WOD as afterwards will be the usual friday wind down
In teams of two or three depending on numbers (selected out of a hat), teams will select one person from each team to compete in the following mini WODs:
1)
4 RFT
5 x Pushups
10 x Pull-ups
15 x Dead Lifts
2)
5 minute AMRAP
10 x Air Squats
10 Walking lunges
1 Stair Run
3)
21/15/9
Double Unders
KB Swings
4)
FOR TIME
100 x Burpees Between team
(All team members complete together)
Points will be awarded for each WOD.Try to get to the evening WOD as afterwards will be the usual friday wind down
Wednesday 13 July 2011
Tuesday 12 July 2011
Monday 11 July 2011
Tuesday
For Time:
100 x Pull-ups.
Every time you drop off the bar sprint to back wall and back.
Scaled option:
100 x Jumping pull-ups on low bar with the same run.
100 x Pull-ups.
Every time you drop off the bar sprint to back wall and back.
Scaled option:
100 x Jumping pull-ups on low bar with the same run.
Sunday 10 July 2011
Monday
"Grinder"
3 RFT
20 x Pushups
20 x Jump Squats
20 x Pull-ups
20 x Walking Lunges
20 x Swimmers Chest
20 x Single arm KB Swings
20 x 4 count mountain climbers
20 x 4 count flutter kicks
Crèche now open for the 9:30am WOD Monday, Wednesday & Friday and 10am Saturday.
3 RFT
20 x Pushups
20 x Jump Squats
20 x Pull-ups
20 x Walking Lunges
20 x Swimmers Chest
20 x Single arm KB Swings
20 x 4 count mountain climbers
20 x 4 count flutter kicks
Crèche now open for the 9:30am WOD Monday, Wednesday & Friday and 10am Saturday.
Friday 8 July 2011
Saturday
"High Altitude Training"
We will map out the hill, for time.....
Any one that can spare an hour or so to help us move Dee's gear to the new gym would be greatly appreciated.
See you in the morning
We will map out the hill, for time.....
Any one that can spare an hour or so to help us move Dee's gear to the new gym would be greatly appreciated.
See you in the morning
Thursday 7 July 2011
Friday
20 Min AMRAP
5 x Push-ups
10 x Pull-ups
15 x KB Snatches
20 x Air Squats
Teams of 2 (male/ female) will carry out AMRAP. Team members will swap over by "tagging in" after 1 round and alternate rounds for 20 minutes. Record total rounds completed.
Bring a friend to train for free, we will be putting on a few drinks after the WOD to break in the new box. All welcome!
5 x Push-ups
10 x Pull-ups
15 x KB Snatches
20 x Air Squats
Teams of 2 (male/ female) will carry out AMRAP. Team members will swap over by "tagging in" after 1 round and alternate rounds for 20 minutes. Record total rounds completed.
Bring a friend to train for free, we will be putting on a few drinks after the WOD to break in the new box. All welcome!
Wednesday 6 July 2011
Thursday
3 RFT
10 x Burpee Bar Overs
15 x Pull ups
20 x Power Cleans (40/30)
25 x KB Swings (24,20/16)
30 x Double Unders
At the new Box
10 x Burpee Bar Overs
15 x Pull ups
20 x Power Cleans (40/30)
25 x KB Swings (24,20/16)
30 x Double Unders
At the new Box
Tuesday 5 July 2011
Monday 4 July 2011
Sunday 3 July 2011
Friday 1 July 2011
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