WOD 121115

5 Rounds

10 Deadlift 80kg/55kg

20 Pull Ups

5 Power Clean 80/55kg

20 HR Push Ups

Extra Credit

Spend 5-10 minutes practising Double Unders or triple under if you are a ninja.

WOD 111115


Warm up to BodyWeight OH Squat then perform 2 sets of Max Reps.

If you don’t have a Bodyweight OH Squat your target number is 15 reps at max weight possible for 2 sets.


7 minute AMRAP

5 BW OH Squats

10 GHD Sit Ups



3 Snatch %50 1rm

This is technique focused, no misses, practice fast quality movement.

Extra Credit

5 Rounds

Row 300

Rest 2 minutes

WOD 101115


15 minutes to find a 1rm push jerk. (taken from racks)


Beep Test


Strict Press


Extra Credit

1RM Box Jump
*be careful*

Back Squat

WOD 091115

5 rounds;

24 Jumping Lunges

12 TTB

6 Squat clean Thrusters 60/40kg



3 Squat Clean & Jerk at %50 1rm

This is technique focused, no misses, practice fast quality movement.

Extra Credit

20 Minute AMRAP

21 Bench Press 60kg

21 L-Sit Pull Ups

21 L-Sit Pull Ups

WOD 07112015

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.


On a 35-minute clock with a partner:

Complete as many rounds as possible in 30 minutes of:

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.


Start with %50 1rm Clean and OTM (on the minute) do 1 clean and jerk then the next minute 1 snatch. Increase weight by 5kg each time you get back to the clean. When you miss a snatch or can’t complete it in the minute continue every minute with 1 C&J until failure

Extra Credit

60 minute recovery session, roll out and mobilise or go to pool and swim relaxing slow laps etc

WOD 06112015

Are you strong or fast or both? We’ll find out today….

With a 30 minute clock

15 minutes to find a 3rm Power Snatch (reset after each rep)

Then in next 15 minutes

run 2km and in remaining time find a 5rm T&G Power Clean

Score is total weight in kg divided by your run time in minutes rounded up to the nearest 15sec or .25 of a minute.

Extra Credit


Strict Deficit HSPU

Must be strict, scale by reducing deficit.


400m sled drag AHAP

WOD 05112015

Focus on the box jumps today because we are going a bit higher and the GHD sit-ups will fatigue your hips from the round of 18 on you might not have the explosive power you had on the first round.


Box Jumps 30/24

GHD Sit Ups

200m Farmers Carry 32kg/24kg(each hand)

Extra Credit


Weighted GHR

WOD 04112015

Give the lungs a little rest today and work some vertical pulling and pressing. We have some great scaling and strength building options for the pull up today so even if you can’t do pull ups come along and see how we are going to put you on track to getting strict pull ups.

Complete as a Superset

Push Press


Weighted Pull Up





no misses, this is not a 1rm, it should be heavy but solid and fast.

Extra Credit

Row 5km

WOD 03112015

Not much to say really other than breathe……


3 Rounds

Row 500m

21 Burpees

12 Thrusters 40/30kg


10 Kettlebell row each arm
10 Teapots each side



BTN (behind the neck)

Push Jerks

Extra Credit

4 rounds for time;

10 one arm DB Snatches 45kg/32kg

Sprint 100m

10 minute cap