WOD 16102015

Friday Snatch Day, I can hear the groans already but the snatch is one of the most rewarding movements we could for our body incorporating strength, power, speed, balance, accuracy, coordination and agility all in one movement. We will be working from the hang position so getting under the bar fast will be the key. If you have trouble with snatching the coaches will give you help and something to work on so even if you hate it, come in because it will be of huge benefit. We also have a nice little finisher to get you huffing and puffing.



Hang Snatch



4 person teams  400m relay race, 1 x 400m per person. Remainder of team does 3 strict pull ups each in a rotation for max reps.

Extra Credit

10 x 200m Sprint

rest 1 minute between efforts

WOD 15102015

Starting the session with some heavy pulling from the floor, the key is consistency here and your score would be a total weight across all 5 sets not just the 3rm at the end. A nice little bodyweight AMRAP to finish. Rob





12 Minute AMRAP

8 GHD Sit Ups

10 Pull Ups

12 HR Push Ups

14 Double Unders

Extra Credit

Back Squat

Build to a heavy but not maximal 5. Make sure you are moving fast out of the bottom.

WOD 141015

Another classic benchmark today, Filthy Fifty is a fun chipper, a bit lighter due to the fact it was one of the original benchmarks, I don’t think we would see a benchmark with the guys weight at 16kg for a kbs anymore so enjoy it and go fast. No part A so let the shackles off and go flat-out.


Filthy Fifty

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, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Extra Credit


e; 6 Muscle Ups

o; 10 Pistols


Hang Power Snatch from mid thigh. (start paused at mid thigh, do not dip from waist and pause between each rep. Focus on speed and a vertical bar)


WOD 131015

Happy Anniversary to my beautiful wife Alex! I can’t believe its been 1 year today since the most amazing day of my life. I think she’s a keeper…. Sorry I am not with you today to celebrate. Love you babe, see you Saturday xx


Now back to business…

Some volume with a vertical press today. My aim here is weight overhead so rest at the top of the press and turn it around quick on your second and third reps. Then we have a super fun (like normal fun but with a cape) partner workout. We’ll teach you the firefighters carry and ensure your set with the other movements. There is a huge emphasis on team work so buddy up and help each other get through this one!



Strict Press



In partners complete AMRAP 20 Mins

100m Firefighter carry(50m each)

We’ll give you something else to carry if you don’t feel comfortable doing this.

10 Partner Wall Balls

10 Synchro Burpees over bar

10 Partner Deadlifts 100/70kg

Extra Credit

Assault bike or row (Cal);

work 60s

rest 60s

w 45s

r 45s

w 30s

r 30s

w 15s

r 15s

w 15s

r 15s

w 30s

r 30s

w 45s

r 45s

w 60s


Split Jerk


From racks or ground not blocks, no misses, this is practice not a 3rm. Use no more then %80 of your 1rm Jerk. Think fast and catch solid or drop weight.

WOD 121015

Kicking off the week with some heavy front squats followed by an absolute favourite of mine Elizabeth. We will be running a 12 minute cap on Lizzy, not because we are “A Holes” but because we want you to hit it with intensity today. Anytime you see a workout with the rep scheme of 21-15 & 9 it should signal that its go time so choose a weight or scaling option with the dips that will allow you to go hard and get in before the cap. So there is no confusion, if you are on your last set of dips when the cap hits we will let you finish the work. Can’t wait to hit this one and see what you guys can do to your previous scores.



Front Squat





Clean 60/40kg

Ring Dip

Extra Credit

10 Min AMRAP

Handtsand walk 5m shuttle, 5m must be unbroken to count as a rep. Practice handstand holds on wall if unable to walk.


Hang Power Clean from mid thigh. (start paused at mid thigh, do not dip from waist and pause between each rep. Focus on speed and a vertical bar)


WOD 111015

Rest Day – Hit the local farmers markets, get some sunshine and let the adrenals rest for a day.

WOD 101015

Clear your schedule for this afternoon. A big workout today, attack it hard and choose a weight that you can seamlessly role from Deadlifts to Hang Power Cleans to Jerks without any breaking of the reps. Choose your weight wisely or this could blow out for you. Stay strong and get through it to earn your chilled beverages tonight. Peer support will be a must for this one.


7 Rounds;

Run 400m

6 HR Push Ups

5 Deadlifts 60/40kg

4 Hang Power Cleans 60/40kg

3 Jerks 60/40kg

2 Power Snatches 60/40kg

1 Rope climb

Extra Credit


# Muscle Ups (pick a number you can manage, if doing muscle ups 2 should be your minimum. No muscle ups then work 5 transitions with feet on ground)


Hi Hang Snatch 5rm then

20 minutes (strict to build to a 1rm C & J and Snatch, again make these clean, no misses. This is not a PR attempt)

WOD 091015

Its mental resilience day! Turkish Get Ups are demanding on your whole body so be strong and work through the grind, this movement is probably one of the most functional movements of any and will strengthen your entire body. After that we hit mental test #2 “Karen” not much I can say about Karen but just keep going.



TGU – Turkish Get Up


(3 each side before alternating sides)



150 Wall Balls

Extra Credit

Pause Back Squat (3 sec pause in bottom of squat, no bounce out)



5rm Hi Hang Clean (fast and perfect)

WOD 081015

A couple of awesome pieces to todays workout. We start with a legit strength piece then go into an all out burner, the person who wins will be the one who doesn’t break the double unders…….

Part A

5 rounds of;

L-sit on rings/ring support Max Effort

Bar Dip 5 reps (weighted if required)

Pendlay Row 5 reps

Part B



Double Unders

Sit Ups

Extra Credit

Run Repeats

3 x 800m with 3 minutes rest.


WOD 071015

As promised this will be tough but rewarding, do not underestimate this WOD. Back in 2010 This was the first and only WOD I have ever started and not finished, I thought it wouldn’t take that long but 45 minutes later I was still going and now running late for work so I had to stop. Be wise with the weight and if you don’t normally hit 60/40kg for thrusters today is not the day to start.

“The Seven”

Seven rounds for time of:

7 Handstand push-ups

60kg Thruster, 7 reps

7 Knees to elbows

110kg Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

Extra Credit

60 minutes working mobility. Start with rolling and smashing (myofascial release) then move to active distraction with bands, work from ankles to shoulders.

Pause Front Squat (3 sec pause in bottom of Squat) 5-5-5



Drop Snatch (start with hips fully extended & with no dip drive, pull straight down under the bar) 5-5-5-5-5

Then Hang Snatch from hip

3-3-3 @ app. %70 of 1 rm snatch (makes this fast and perfect)