Saturday 11th Nov: WOD
Partner WOD – FOR TIME 1km run 40 TTB 40 Push ups 40 KB Swings (24/32) 400m run 30 TTB 30 Push ups 30 KB Swings 200m run 20 TTB 20 Push ups 20 KB Swings 100m run 10 TTB … Continued
Partner WOD – FOR TIME 1km run 40 TTB 40 Push ups 40 KB Swings (24/32) 400m run 30 TTB 30 Push ups 30 KB Swings 200m run 20 TTB 20 Push ups 20 KB Swings 100m run 10 TTB … Continued
Push Jerk from racks – 3 x 3 @ 80% Behind the neck Spilt Jerks from racks – 4 x 3 @ 60% of push jerk snatch grip DB Shoulder Press – 5 x 6-8 (choose a weight you … Continued
Strength – Build to a heavy 3rm Thruster – Max unbroken Handstand Walk Conditioning – 10 min AMRAP ascending ladder 2 Deadlifts (50/70) 2 Burpee over bar 2 Pull ups * Increase reps by 2 each … Continued
Strength – Back Squat 3 x 8 @ 75% Conditioning – 3 min AMRAP: 5 Snatches (45/70) 10 Toes to Bar 30 Double Unders FOR TIME: 15/12/9 Thruster (35/50) Ring dips Overhead plate sit ups … Continued
Strength – Push press 3 x 8 75% Conditioning – 14min AMRAP 10 OHS (40/60) 15 KB Swings (16/24) 20 Hand release Push ups 25 Sit ups 30 Double Unders 400m run
Snatch Balance – 5 x 5 can go up in weight keep light Snatch Pull – 6 x 3 @ 90% Snatch – 8 x 2 @ 70% Power Snatch – 3 x 3 @ 70% Sots Press – … Continued
Partner WOD 4 Rounds For Time 30 Wallballs (6/9) 30 Deadlifts (35/50) 30 Hang Power Cleans 30 Shoulder to Overhead 30 Back Squats 30 Burpee to target 200m relay (relay means one partner goes and comes … Continued
Strength – Hang Clean 4x 2 @ 75-85% Front Squats 5 x 8 @65% Conditioning – 8min AMRAP 2 Thrusters (45/70) 6 Bar muscle ups 10 KB swings (16/24) 12 Wallballs (6/10)
Strength : Deadlifts 5 x 8 @ 65% Conditioning: For Time 50 Double Unders 40 sit ups 30 pull ups 20 Cleans (35/50) 10 Burpees Toes to Bar 5 Squat Snatches (35/50) 200m run
Strength: Push Press 5 x 8 @ 65% Conditioning: 15min Amrap 20 DB Snatch (15/20) 20 DB Thruster (15/20) 20 DB Lunges 20 Toes to Bar 400m Run
Strength – Back Squats 5 x 8 @ 65% Back Squats 6 x 4 Conditioning – 12min AMRAP 2 Power Clean (40/60) (30/40) 2 Front Squat 2 Push Press 10 Burpee over the bar 100m run 4 Power Clean (40/60) … Continued
Strength – Hang Snatch 4 x 2 @75/85% Conditioning – 3min AMRAP 10 Wallballs (6/10) 30 Double Unders 2min rest then For Time: 21/5/9 Deadlift (70/100) TTB Hand Release Push Ups
FIVE BY FIVE In partners 5min AMRAP 10 Deadlift (40/60) 10 TTB 5min AMRAP 10 Wallballs (6/10) 10 Double unders 5min AMRAP 10 Power cleans (40/60) 10 Pull ups 5min AMRAP 200m relay sprints
Clean Pull – 5 x 3 @ 90% Jerk from rack – 5 x 2 @ 50% working on speed and tech Hang Squat Clean – 10 x 2 @ 40% Clean & Jerk – 6 x 2+1 @ … Continued
Strength – Power Snatch – 4 x 3 @65/75% Conditioning – 4 Rounds for time 5 Deadlift (35/50) 10 Hang Cleans 15 Hand release push ups 20 Wallballs (6/10)
Strength – Back Squats 5 x 60%, 3 x 60%, 1 x 70%, AMRAP x 75% Bench Press 5 x 8 Conditioning – For Time 200m run 20 Overhead squats (40/60) 200m run 20 Box Jumps (20/24) 200m run 20 … Continued
Strength – Deadlift 5 x 60%, 3 x 60%, 1 x 70%, AMRAP x 75% Conditioning – 8 min Ascending Ladder 1 Snatch (45/70) 10 TTB 10 Burpees 40 Double Unders *Continue up the ladder adding 1rep each round to … Continued
Strength – Push Press 5 x 50%, 3 x 60%, 1 x 70%, AMRAP x 75% Conditioning – 9 min AMRAP 15 pull ups Push ups 10 Thrusters (25/40) 100m Run 15 pull ups 10 Thrusters (35/50) … Continued
For Time 1km run 50 Wallballs (6/10) 50 TTB 50 Deadlifts (55/80) 50 HSPU/ Push up 50 Pull ups 50 Thrusters (35/50
Power Cleans – 4 x 5 @ 60% Hang Clean (Power) – 3 x 5 @ 40% of power clean Squat Clean – 3 x 3 @ 40% of power clean Clean Pulls – 4 x 3 @ 110%, use … Continued
Strength – Back Squat 3 x 10 @70% Conditioning – 10 min AMRAP Ascending Ladder Buy in 400m run 1 squat clean (65/90) 5 Bar muscle ups 10 Box Jump over • Continue up the squat clean ladder by one … Continued
Strength – Deadlifts 3 x 10 @70% Conditioning – 4 Rounds for time 3 Snatch (40/60) 6 Burpee over bar 9 TTB 12 Wallballs (6/10) (COMP SQUAD EXTRAS) 3 x 6-10 Weighted sit ups 3 x 12cal Air Dyne … Continued
Strength – Push Press 3 x 10 @70% Conditioning – 9 min AMRAP 10 Ground to Overhead (55/70) 20 Lunges 30 Sit Ups 40 Double Unders (COMP SQUAD EXTRAS) 3 x 300m Rower sprints 3 x 12 strict leg … Continued
Strength – Paused Clean 4 x 2 @65/75% *Paused at the top of the knee for 3 secs before continuing lift Front Squats 3 x 10 @70% Conditioning – 3 Rounds for time 5 Overhead Squat (45/70) 10 Chest … Continued
Strength – Paused Snatch 4 x 2 @65/75% *Paused at the top of the knee for 3 secs before continuing lift Conditioning – 15 min AMRAP Ascending Ladder 5 Deadlift (45/60) 5 Power Clean (45/60) 5 TTB 5 Box Jump … Continued
Power Cleans – 4 x 5 @ 60% Hang Clean (Power) – 3 x 5 @ 40% of power clean Squat Clean – 3 x 3 @ 40% of power clean Clean Pulls – 4 x 3 @ 110%, … Continued
30 min AMRAP (in partners) 1km run 200 double unders 100 Air squats 50 sit ups 25 Burpee TTB 10 Deadlifts (90/130)
Strength: Hang Clean 4 x 3 @65/75% Front Squat 5 x 10 @60% Conditioning: 6 min AMRAP 20 Burpees 20 KB Swings (16/24) 10 chest to bar 10 TTB
This is a massive Eternal MMA card with 4 of our team fighting. Scott Hewish is making his debut for us after an impressive win on wimp 2 warrior, the work this guy has out in is awesome, keep … Continued
Strength – Push Press 5 x 10 @60% Conditioning – 7 min AMRAP 10 Hang cleans (35/50) 10 Burpee over the bar 40 Double unders
Some great action from Tuff N Nuff in Las Vegas. Flore coming away with a solid win.
Strength –Deadlift 5 x 10 @60% Conditioning – For Time: 600m run 30 DB Snatch (15/25) 30 TTB 400m run 20 DB snatch 20 Pull ups 200m run 10 DB snatch 10 chest to bar 100m run 5 DB snatch … Continued
Strength – Hang Snatch 4 x 3 @65/75% Bench Press 5 x 3 Conditioning – 3 Rounds for time 400m run 30 Wallballs 30 Sit ups 30 Hand release push ups
Strength – Back Squat 5 x 10 @60% Conditioning – 8min AMRAP 5 Deadlifts (45/70) 5 Clean & Jerk “ 10 Toes to Bar 10 Burpee over bar 20 Double Unders
“ANGIE” In partners 100 pull ups 100 push ups 100 lunges 100 squats Buy out 1km Run & 1km Row can be shared however you want
Olympic lifting: Week 1 Snatch – 3 x 4 Paused 3sec above the knee @ 40% Snatch grip deadlift – 3 x 10 @ 40% Core Work – Strict GHD’s half way straight legs 3 x 10 – … Continued
Strength – 10 min EMOM ODD – 1 x Power clean, 2 x Front Squats, Push jerk EVEN – HSPU x 6-10 Conditioning – 5 Rounds for time 4 Muscle ups 6 Thrusters 8 Burpee to bar 10 Toes to … Continued
Strength – 10 min EMOM ODD – 1 x Power snatch, Drop snatch, paused overhead squat EVEN – Ring dips x 7-10 reps Conditioning – 12 min AMRAP 1 Clean & Jerk (60/80) 15 Pull ups 10 Burpee … Continued
Strength – 10 min EMOM ODD – 1 x Cluster + 2 x Thrusters EVEN – Muscle ups x 3-5 reps Conditioning – 6 min AMRAP 10 Deadlifts (45/60) 10 Box Jumps (20’/24’) 30 Double Unders 3 min AMRAP 5 … Continued
Strength – 10 min EMOM ODD – Clean complex (Deadlift, Hang power clean, hang squat clean, split jerk) EVEN – Chest to Bar pull ups x 6-10 reps Conditioning – 15 min AMRAP 30 Wallballs 20 … Continued
Strength – 10 min EMOM ODD – Snatch Complex (snatch pull, hang snatch, overhead squat) EVEN – 30 sec max double unders Conditioning – 12 min AMRAP Ascending Ladder 5 Cleans (35/50) 5 Pull ups 5 Thrusters 5 … Continued
Conditioning: For time: 100 Double Unders 10 Bar muscle-ups 20 Overhead Squats 60/40kg 30 Toes-to-bars 40 Power Cleans 60/40kg 50 Burpees
Strength / Stability: 3 Rounds 12 Single Leg KB Deadlifts 24/16kg 12 KB Halo 16/8kg Conditioning: 3 Rounds In 2min Complete Row 400m/300m Max DB Man Makers 12.5/5kg *Rest 3min between rounds
Strength/Stability: 3 Rounds *For Quality* 12 KB Arm Bar (6L/6R) 12 DB Bulgarian Split Squats (6L/6R) Conditioning: 800m Run Then 5 Rounds 10 Box Jumps 12 KB Swings 24/16kg
Gymnastics / Tech: Ring and Bar Muscle Ups Conditioning: AMRAP 7min 25 Double Unders 5 Burpee Ring Muscle Ups
Strength/Conditioning: Tabata Barbell Tabata deadlift, 85/60kg Tabata hang power clean, 62.5/45kg Tabata front squat, 40/30kg Tabata push press 30/20
Gymnatics / Tech: Handstand Walk and Rope Climbs Conditioning: 7 rounds for time of: 10 Handstand Push-ups 2 Rope Climbs
Olympic Lifting Snatch Complex – 1x Power snatch, 1x hang snatch, 1x Overhead Squat (Build to a heavy in 20 mins) Snatch Pulls – 5×3 @90% Chaos squats – 5×5 Snatch Grip behind the neck press – … Continued
Gymnastics: 15min To Find Max Height Box Jump Conditioning: 200m DB Farmers Carry 22.5/15kg 30 Deadlifts 80/60kg 15 Box Jumps 600m DB Farmers Carry 22.5/15kg 15 Box Jumps 30 Deadlifts 80/60kg 200m DB Farmers Carry 22.5/15kg
Strength: 15min To find 1RM Squat Clean Conditioning: In Pairs – AMRAP 12min 200m Run 8 KB Swings 32/24kg 6 Hang Power Cleans 52.5/35kg
Strength: 15min To Find 1RM Split Jerk Conditioning: 21 – 15 – 9 – 6 – 3 Wallballs 9/6kg Toes To Bar
Conditioning: Allstar Affiliate Series 2017 – Workout 2 “POPCORN” AMRAP 7min Part A: 3 Rounds of 250m Row 15 Lateral Burpees over Rower 25 Power Snatches 35/25kg Part B: In Remaining Time – Max … Continued
Strength: 20min to Find 1RM Deadlift Conditioning: For Time: 50 Push Ups 30 Pistol Squats 40 Push Ups 20 Pistols 30 Push Ups 10 Pistols
Tech/Gymnastics: Pistol Squats Conditioning: 5 Rounds 2-minute rounds of: 3 Rope Climbs Row for calories Rest 2min Between Rounds
Strength: 20min To Find 1RM Backsquat Conditioning: 21 – 15 – 9 Alt DB Snatch 22.5 / 15kg Pull-Ups
Conditioning: “Gamebredderall 4009 (Adderall V2)” 0-10min – 1.6km Run Then, Max Hang Power Cleans 62.5/45kg 10-13min – Rest 13-20min – 800m Run Then, Max Power Snatch 52.5/35kg 20-23min – Rest 23-27min – 400m Run … Continued
Conditioning: For Time 60 Double Unders 50 Walking lunges 40 Wallballs 9/6kg 10m (30ft) Handstand Walk Row 800m/600m 10m Handstand WALK 40 Wallballs 50 Walking lunges 60 Double Unders
Strength: 5 Rounds for Quality 10 Hollow Rocks 15 Glute Bridges 60/40kg Conditioning: For Time: 30 Ring Muscle Ups
Tech / Gymnastics: Handstand Walk / Handstand Push Ups Conditioning: For Time: 400m DB Farmers Carry 22.5/15kg Then 5 Rounds 8 Bar Facing Burpees 8 Deadlifts 80/50kg Then 400m DB Farmers … Continued
Strength: EMOM 8min 1 Hang Snatch Conditioning: 21-15-9 Power Snatch 52.5/35 Box Jumps
Strength: Deadlift 2 – 2 – 2 – 2 Conditioning: “Helen” 3 rounds 400m Run 21 Kettlebell Swings, 24/16kg 12 Pull-ups
Conditioning: DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope climb Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball … Continued
Conditioning: A) For Time 21 – 15 – 9 Cal Row Hang Power Clean 60/40kg* *5 Burpees every time you drop the bar B) Optional: For Quality 10 – 1 Deadball over Shoulder Strict … Continued
Week 12 Singles: – work up to a RPE of 10 (AKA 1RM week!) Snatch – heavy single Clean & Jerk – heavy single Jerk from Blocks/Rack – heavy single, see what you can get Overhead Squat … Continued
Strength: Deadlift 3 – 3 – 3 – 3 Conditioning: 3 Rounds 10 Toes to Bar 15 Burpee Box Jumps 20 Alternating Pistols
Gymnastics / Tech: Rope Climb Tech Conditioning: EMOM 15 1st Min: 3 Rope Climbs 2nd Min: 12 Push Press 60/40kg 3rd Min: 35 Double-Unders
Strength: Backsquat 3 – 3 – 3 – 3 Conditioning: 4 Rounds 15 Ring Dips 30 Sit Ups Run 400m *Optional RXD+ Perform with 15/10kg weight Vest
“Gamebred Deck of Cards” In Pairs (or Two of a kind) ♠️ Front Squats ♥️ Bar Facing Burpees ♦️ Sit Ups ♣️ Power Snatch 10 = 10 Reps Jack = 11 Reps Queen = 12 Reps … Continued
Week 11 Power Clean & Power Jerk – 4 x 1 @ 85% Clean & Split Jerk – 4 x 1 @ 95% Spilt Jerk from Rack – 4 x 1 @ 90% Clean Pull – 5 x … Continued
Tech: Bar Muscle Up / Pull Ups Conditioning: In Pairs – 10 Rounds 3 Bar Muscle Ups 15 Wall Balls 9/6kg
Strength: Barbell Roll Outs 6 – 6 – 6 – 6 Conditioning: AMRAP 6min 50 KB Swings 24/16kg Max Cal Row
Strength: Deadlift 5 – 5 – 5 – 5 Conditioning: On an 8-minute running clock, perform 1 minute each of: 1min Max Box Jumps 1min Max Hand Release Push Ups 1min Max Double Unders … Continued
Week 10 Increase RPE to 9+ Drop Snatch – 4 x 3 (Bar or light weight) Snatch – 4 x 1 @ 95% Snatch Pull – 3 x 3 @ 120% Hang Squat Snatch – 4 x 3 … Continued
Strength: For Quality A) 40-30-20-10 reps for time of: Bent Over Row 35/25kg Sit-ups Then B) “The Shred Strong ARM-RAP Challenge” In 2min Complete 10 Bench Press @ 3/4 … Continued
Strength: Backsquat 5 – 5 – 5 – 5 Conditioning: For Time 100 Double Unders 1km Row 100 Wallballs 15min Time Cap
Strength: Tabata Sit Ups Tech/Gymnastics: Muscle Ups Conditioning: 12min EMOM 1st Min: 5-10 kipping/butterfly pullups or 5-15 CTB or 3-6 ring MU 2nd Min: 20 second L-sit hold 3rd Min: 5-8 pistols/leg
Conditioning: “DT” 5 Rounds 12 Deadlift 70/50kg 9 Hang power clean 70/50kg 6 pound Push jerk 70/50kg *Time cap 16min In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, … Continued
Conditioning: “Whitten” Five rounds for time of: 22 Kettlebell swings 32/24kg 22 Box jump Run 400 meters 22 Burpees 22 Wall ball shots 9/6kg Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the … Continued
Week 8 Increase RPE to 8-9 Drop Snatch – 5 x 5 (Bar or light weight) Snatch – 5 x 1 @ 90%, precision Snatch Pull – 3 x 3 @ 115% Hang Squat Snatch – … Continued
Strength: a) 5 Rounds for Quality 6 Strict Toes To Bar 8 Bench Press @ Bodyweight b) Optional For Time: 100 Sit Ups
Strength: Deadlift 3 – 3 – 3 – 3 Conditioning: 10 rounds for time of: 5 power cleans 70/50kg 10 walking lunges
Conditioning: From 0:00-3:00, perform 3 rounds of: 1 Rope Climb 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 1 Rope Climb 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 1 … Continued
Strength: Muscle Snatch 1 – 1 – 1 – 1 – 1 Conditioning: AMRAP 6min 2 Wall Walks 30 Double Unders Rest 3min Then AMRAP 6min 10 Toes to Bar 3 Power Snatch 62.5/45kg
HERO WOD “PK” 5 rounds for time of: 102.5/75kg back squats, 10 reps 125/90kg deadlifts, 10 reps 400-meter sprint Rest 2 minutes U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. … Continued
Dumbbell Curls 12-12-12-12-12 Super set with 2 x Sled push @ bodyweight
Strength: Romanian Deadlift 3-3-3-3 Conditioning: AMRAP 12mins 400m run 20 x single arm overhead lunges 22.5/15kg 8 x deadlifts 85/60kg
Strength: Double Under Tech Conditioning: 1-10 Bench press @ bodyweight Perform 30 Double Unders after each set
Strength: Find 1rm Squat Clean Conditioning: 21, 15, 9 Wall Balls 10/6kg Pull ups
Hero Wod “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
Strength: Front Squats 3-3-3-3 Conditioning: 3 Rounds For Time 3 Snatches 80/50kg 3 Rope Climbs
Tech: Bar Muscle Ups Conditioning: For time: 10 Box jump overs 24/20″ 10 Thrusters 62.5/42.5 10 Power cleans 92.5/55kg 10 Toes to bar 10 Bar muscle-ups 10 Toes to bar 10 Power cleans 92.5/55kg 10 Thrusters 62.5/42.5 10 Box Jump … Continued
Conditioning: “Incredible Hulk” 20min AMRAP of: 5 x Deadlifts 5 x Hang Power Cleans 5 x Front Squats 5 x Push Press 5 x Back Squats Male Rx: 52.5kg Female Rx: 35kg
Conditioning: 10 Rounds: 20 Cal Row Rest 1:00 between rounds
Conditioning: “Elizabeth” 21 – 15 – 9 Squat Cleans (62.5/45kg) Ring Dips
Strength: Strict Press 5 – 5 – 5 Conditioning: 15 – 12 – 9 – 6 – 3 Deadlifts 102.5 / 65kg OH Plate Walking Lunge 20 / 10kg
Conditioning: 10 1-minute rounds of: 3 Thrusters 85/55kg 1 Sled Drive 60/40kg Max reps of chest-to-bar pull-ups Rest 2 minutes between rounds.
Week 5: Snatch Balance – 5 x 5 can go up in weight keep light Snatch Pull – 3 x 6 @ 90% Snatch – 5 x 4 @ 70% Power Snatch – 5 x 4 @ 70% … Continued
Tech/Gymnastics: Ring Muscle Ups Conditioning: 5 Rounds 10 Power Snatches 42.5/30kg 10 Box Jump Overs 24/20″ 1 Ring Muscle Up
Strength: Back Squat 5 – 5 – 5 – 5 – 5
Strength: 10 – 10 – 10 Turkish Get Up 24/26kg Conditioning: “Filthy 50” 50 x Box Jumps (24/20″) 50 x Jumping Pull ups 50 x KB Swings (16/12kg) 50 x Walking Lunges 50 x Knees … Continued
“Palmer” ‘The Combat Wombat’ 5 Rounds 2 Deadlifts 160/120kg 3 Ring muscle ups 10 Pull ups 15 Box Jumps 24/20″ Private Scott Palmer was serving with the Special Operations Task Group in Afghanistan when he tragically … Continued
Conditioning: For Time: Run 800m 8 Strict Muscle Ups Run 400m 4 Strict Muscle Ups Run 200m 2 Strict Ring Muscle Ups
Conditioning: “Fran” 21 – 15 – 9 Thrusters 42.5/30kg Pull Ups
Strength: Find 1RM Hang Squat Snatch Conditioning: Max Cal Air Bike in 1 min
Strength: Front Squat 5 – 3 – 1 Conditioning: In teams of three/four, complete as many rounds as possible in 24 minutes of: 20 KB Snatch 24/16kg 20 Box Jumps 20 Sit-Ups Rest … Continued
Conditioning: “Hoppy” AMRAP 17Min 21 Lateral Bar Burpees 16 Box Jumps or Step Ups 8 Front Rack Forward Lunges 60/40kg 3 Ground to Overhead 60/40kg Corporal Mathew Hopkins – Australian Army When in … Continued
Strength: Tabata Hollow Rocks Rest 1min Tabata Plank Hold Conditioning: 3 Rounds Run 800m 8 Bar Muscle Ups
Strength: Deadlift @ Body Weight 5 – 5 – 5 – 5 Superset with Sled Push @ Body Weight Conditioning: 21 – 15 – 9 Toes to Bar Wall Balls 9 / 6kg
Tech/Gymnastic: Rope Climb Conditioning: 5 Rounds 1min Box Jumps 1min Rope Climbs 1min Burpees 1min Rest
Strength / Conditioning: “Big Clean Complex” 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean … Continued
Conditioning: “Adderall” 0-10min: 1 Mile run then in remainder of time: Max Clean N Jerks 62.5/45kg 10-13min: Rest 13-20min: 800m run then in remainder of time: Max Power Snatches 52.5/35kg … Continued
Strength: Bench 10 – 10 – 10 @ Body Weight Then DROPSET Conditioning: In Teams Of 2 or 3 Row 5km
Gymnastics / Tech: Freestanding Handstand Push Ups Conditioning: 4 Rounds In 3 Min Complete 12 Thrusters 42.5/30kg 24 KB Swings 24/16kg Max Double Unders Rest 2 min
Gymnastics/Tech: Kipping/Butterfly Pull Ups Conditioning: AMRAP 16min 800m Run Then 21 – 15 – 9 Power Snatch 40/30kg Pull Ups Handstand Push Ups
Strength: Deadlift 3 – 3 – 2 – 2 – 1 Conditioning: 3 Rounds 15 Burpee Box Jumps 15 Toes to Bar 15 Deadlift 102.5/70kg
Conditioning: “Badger” 3 Rounds: 30 Squat Cleans (42.5/30kg) 30 Pull Ups 800 Meter Run In honour of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007
Strength: Find 1rm Snatch Conditioning: For Time – Run 2km
Gymnastics/Tech: Double/Triple Unders Conditioning: 100 Double Unders 10m Walking Lunge* 25 Wall Balls 9/6kg 10 Triple Unders 25 Wall Balls 9/6kg 10m Walking Lunge* 100 Double Unders
CF4009 Athlete Announcement. Massive congratulations Kirsti Schwartz, Kirg has officially placed First in her category for the 2017 Masters League Online Qualifier ! She has done us all very proud and now as of yesterday been presented … Continued
Gymnastics/Core: Tabata – Plank Tabata – Dish Hold Conditioning: 5 Rounds: 9 Power Cleans (62.5/45kg) 15 Push-ups 21 Squats 200 Meter Run
Conditioning: “The Seven” Seven rounds of: 7 Handstand push-ups. 7 Thruster 62.5/42.5kg 7 Knees to elbows 7 Deadlift 110/75kg 7 Burpees 7 Kettlebell swings 32/24kg 7 Pull-ups
Strength: Find 1 RM – Clean and Jerk Conditioning: For time – Row 1km
Gymnastics: For Time 15m Handstand Walk Conditioning: 2 Rounds (Individual or Pair) 200m Pinch Grip Farmers Carry 10/5kg (x2 Plates) 50 Sit Ups 40 Push Ups 30 Deadlifts @ Bodyweight 20 Box Jumps 10 Cal Row
Strength: EMOM 8min 3 Strict Press Conditioning: AMRAP 20min Run 400m 3 Bar Muscle Ups 9 Target Burpees 6″ 12 Pistol Squats
Strength: Weighted Ring Dips 3 – 3 – 3 Conditioning: 21-15-9 Dumbbell snatches 22.5/15kg Ring dips
Strength: Hang Squat Clean 3 – 3 – 3 – 3 Conditioning: EMOM 16min 1st Min 12 KB Goblet Lunges 24/16 2nd Min 12 KB Swings 24/16kg 3rd Min 12 DB Box Step-Ups 22.5/15kg 4th Min 50s Plank Hold (elbows)
Conditioning: “Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 24kg 10 Handstand push-ups Then, Run 800 meters. U.S. Marine Corps Staff Sergeant … Continued
This is what hard work looks like. Aaron came back after a heart scare, with bad knees and not very mobile. He has dropped so much weight we have lost count, he is now able to doing spinning back … Continued
Strength: Part A) Find 2 RM Snatch Part B) 4 Rounds for Quality 10 Bench Press @ Body Weight 5 Tyre Flips
Gymnastics/Tech: For time 15 Strict Ring Muscle Ups Conditioning: 8min AMRAP Run 200m 8 Chest to Bar Pull Ups 6 Box Jumps 36/24inch
Strength: EMOM 8min Hang Power Snatch Conditioning: 40-30-20-10 reps for time of: Wall-balls 9/6kg Double Unders
Ladies and Gentlemen, lets join together and welcome the latest addition to the CrossFit 4009 Coaching staff Kristy K-Fed Fedderson. Kristy will be taking the Monday Wednesday afternoon sessions. Make sure you get in and do a session with … Continued
Gymnastics/Tech: Max Distance Handstand Walk Conditioning: 3 Rounds 5m Handstand Walk 15 Toes to Bar 12 Hang Power Cleans 42.5/35kg https://www.youtube.com/watch?v=I5p2VVDupq8
Conditioning: In Teams of 2 800m Run Then 150 Wall Balls 9/6kg 100 Cal Row 75 Sit Ups 50 Power Snatch 62.5/40kg
Strength: A) Front Squat 5 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 B) Max Effort Plank Hold
Strength: Weighted Pull Up 3 – 3 – 2 – 2 – 1 – 1 Conditioning: 4 Rounds 10 Cal Row 10 Lateral Burpee Over Rower 1 Rope Climb 15ft
Gymnastics / Tech: Toes to Bar Conditioning: AMRAP 8min 30 Double Unders 6 Toes to Bar 9 Push Jerks 52.5/35kg
Conditioning: “King Kong” 3 Rounds 1 Deadlift 206/147kg 2 Muscle Ups 3 Squat Cleans 113 / 70kg 4 Handstand Push Ups
Conditioning: “Partner DT” In Pairs 10 Rounds 12 Deadlifts 70/50kg 9 Hang Power Cleans 70/50kg 6 Push Jerks 70/50kg ***Alternating Rounds***
Strength: Work Up To A Heavy Snatch Balance Conditioning: AMRAP 12min 6 Power Snatch 70/50kg 4 Ring Muscle Ups https://www.youtube.com/watch?v=XuFaD1sAVGI
Gymnastics/Tech: Rope Climb Conditioning: 4 Rounds Run 400m 8 Hang Squat Cleans 52.5/35kg 2 Rope Climbs
21-18-15-12-9-6-3 reps for time of: Ring dips 115-lb. overhead squats
Strength: Backsquat 3 – 3 – 3 – 3 Conditioning: 4 Rounds 20 Power Cleans 42.5/30kg 15 Pull Ups
Tech / Gymnastics: Pistol Squats Conditioning: Row 600 meters 50 Alt DB Snatches 22.5/15kg Row 400 meters 35 Alt DB Snatches Row 300 meters 20 Alt DB Snatches
Strength: Push Press 1 – 1 – 1 – 1 – 1 – 1 – 1 Conditioning: Max Cal Air Bike in 1min Max Cal Rowing in 1min
Tech / Gymnastics: 15min to Establish – Max Horizontal Jump and Max Height Box Jump Conditioning: AMRAP 16min 6 Burpees 1 Rope Climb 30 Double Unders
Conditioning: In Pairs For time: 2km Row Then 2 Rounds 55 burpees over bar 55 overhead squats 42.5/30kg 55 KB Swings 24/16kg 55 Medball Cleans 9/6kg
Strength: Power Snatch 3 – 3 – 3 – 3 Conditioning: 3 Rounds 200m Run 15 Hand Release Push-ups 15 Box Jump Overs *Rest 2min
Conditioning: “Fran” 21-15-9 Thrusters 42.5/30kg Pull Ups
Strength: Tabata – Hollow Rock Rest 2min Tabata – Superman Tech/Gymnastics: ***For Quality*** 3 Rounds 10m Handstand Walk 10 Strict Toes to Bar https://breakingmuscle.com/learn/the-importance-of-respecting-the-crossfit-process
Strength: “CrossFit Total” Back squat 1 rep Shoulder Press 1 rep Deadlift 1 rep
We will be closed Tuesday so this is our way of honouring the Fallen. Come in Saturday to pay your respects to all soldiers with our Anzac day workout “Wood” Saturday 22nd April: 5 rounds for time 400m run 10 … Continued
Tech/Gymnastics: Handstand Push Up / Handstand Walk Conditioning: 10 Rounds In teams of 2 5 HPSU 10 Pull Ups
Here we go again daily inspiration pic. There is something amazing about seeing other people set goals and crush them. Makes me want to do the same. NOW GO GET IT Strength: EMOM 10min 1 Power Snatch + 1 … Continued
We are well and truly back into it. Embrace the grind people……Enjoy your daily dose of inspiration. Gymnastics/Tech: Bar Muscle Up Conditioning: 4 Rounds 30 KB Goblet Walking Lunges 24/16 7 Target Burpees 6” 3 Bar … Continued
Enjoy this one and have a fantastic easter Strength: Overhead Squat 3 – 3 – 3 – 2 – 2 Conditioning: “Nancy” 5 Rounds 400m Run 15 Overhead Squats 42.5/30kg
Tech/Gymnastics: Pistol Squat Conditioning: EMOM 14min Odd: 5 Strict Ring Dips Even: 12 Pistol Squats
Here is your daily dose of inspiration, enjoy the journey Strength: Deadlift 3 – 3 – 3 – 2 – 2 Conditioning: “Christine” 3 Rounds Row 500m 12 Deadlifts @ Bodyweight 21 Box Jumps
1km Run 50 KB Swings 24/16 400m Run 20 Burpee Box Jumps 400m Run 50 KB Swings 1km Run
Gymnastics/Tech: Ring Muscle Ups Conditioning: “Amanda” 9 – 7 – 5 Ring Muscle Ups Snatch 62.5/42.5kg
Conditioning: “Fight Gone Bad” 3 Rounds for Reps – 1min Wallballs 9/6kg 1min Sumo deadlift high-pull 35/25kg 1min Box Jumps 1min Push-press 35/25kg 1min Row (Cal) 1min Rest In this workout you move from … Continued
In Pairs: 30 Rounds 5 Burpees 10 situps 15 squats *One partner completes a round relay style
Strength: Find 1 RM Front Squat Conditioning: AMRAP 8min 15 Wall Balls 9/6kg 10 Box Jumps 1 Bar Muscle Up
Strength: Find 1 RM Hang Snatch Conditioning: “Helen” 3 rounds for time of: 400m Run 21 Kettlebell Swings, 24kg /16kg 12 Pull-ups
Strength Deadlift 3 – 3 – 3 – 3 – 3 Conditioning: For Time – Row 400m 15 Deadlifts 80/55kg 4 Rope Climbs Row 300m 12 Deadlifts 3 Rope Climbs Row 200m 9 Deadlifts 2 Rope … Continued
10 rounds for time of: 9 Thrusters 35 Double-unders M 95 lb. F 65 lb. *There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their … Continued
Strength: DB Alt Bicep Curls 20 – 20 – 20 – 20 DB Renegade Row 10 – 10 – 10 – 10 Conditioning: 4 Rounds For Quality 15 Cal Row 15 Sit Ups 3 Wall … Continued
Strength: Bench Press 10 – 10 – 10 – 10 -10 Conditioning: AMRAP 8min 35 Toes To bar 35 Box Jumps 35 KB Swings 24/16kg 200 Double Unders
EMOM 7min 1 Hang Snatch Conditioning: 3 Rounds For Time – 400m Row 6 Power Snatches 42.5/30kg 10m Overhead Walking Lunge 1 Rope Climb
Massive congratulations to Alejandro. Taking out a couple of Gold medals on the weekend in his division, both from finishes. No stalling for this savage It has been amazing watching him come in and put his mind to the … Continued
Strength: Front Squat 5 – 5 – 5 – 5 – 5 Conditioning: For Time – 21 Thrusters 35/25kg 9 Burpee Ring Muscle Ups 15 Thrusters 6 Burpee Ring Muscle Ups 9 Thrusters 3 Burpee … Continued
Strength / Conditioning: EMOM 20Min 1st Min: 30sec Plank 2nd Min: 10 Alt KB Snatch 24/16kg 3rd Min: 10 Push Ups 4th Min: 5 Strict Toes to Bar 5th Min: 15 Glute Bridges *Movements are to … Continued
Gymnastics/Tech: 15min to find Max Weighted Strict Ring Muscle Up Conditioning: 7min AMRAP 12 Box Jumps 9 Thrusters 42.5/30kg 3 Strict Ring Muscle Ups
Strength: Deadlift 3 – 3 – 3 – 3 – 3 (70% of 1rm) Conditioning: AMRAP 14min Row 800m 50 Deadlifts 70/45kg 50 Double Unders 50 Sit Ups 50 Pistol Squats 50 Ring Dips 5 Rope … Continued
Strength: Strict Press 5 x 3 Conditioning: 3 Rounds 6 Power Cleans 62.5/42.5kg 9 Handstand Push Ups 50 Air Squats
Such a great weekend for the Gamebred team. Juwaan won an absolute war via split decision was a great test for him, he showed massive heart to pull out the win, moving up to the number 2 position in … Continued
Conditioning: “Paul Pena” 7 rounds, (each for time) 100m sprint 19 kettlebell swings 24kg 10 burpee box jumps 24” Rest 3 minutes” Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from … Continued
The team have made weight. These guys have done everything asked of them never a negative word or argument. They have conducted themselves as absolute champions. Win lose or draw is absolutely irrelevant to me, I could not possibly … Continued
Open Workout 17.3 WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior … Continued
Strength/Conditioning: For Quality… Back Squat 5 x 5 Bench Press 5 x 5 Bent Over Row 5 x 5 GHD Hold 5 x 30sec *You can superset any/all of these together as you like *Working sets should be no more … Continued
Conditioning: For Time: Row 600m 10 Wall Balls Run 400m 10 Wall Balls Row 200m 10 Wall Balls Run 100m
Strength: 15min to Find 1RM Clean and Jerk Conditioning: AMRAP 8min 8 Clean and Jerks 62.5/42.5 8 Pistol Squats 8 Deadlifts 62.5/42.5
Strength: EMOM 12min 1st Min: 45sec Plank 2nd Min: 30sec Side Plank (Left) 3rd Min: 30sec Side Plank (Right) 4th Min: 45sec Hollow Hold Conditioning: For Time – 100 Double Unders (Buy In) Then 5 … Continued
Strength: 5 x 3 Overhead Squats Conditioning: For time – “Jackie” 1000 meter row 50 Thrusters 20/15 30 pull-ups
Saturday 4th March Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power … Continued
Strength: 5 x 5 Bent Over Row *Superset with 30sec ring hold Conditioning: For Quality – 4 Rounds 20Cal Row 6 Strict Toes to Bar 8 Strict Ring Dips 12 GHD Back Extensions
Tech: Handstand Push Up Conditioning: For time – 5 Rounds 400m Run 10 Handstand Push Ups 2 Tyre Flips
Big shout out to this legend Aaron Adams . He come back to training after a health scare. I have watched him take control of his nutrition and consistently walk through these doors to put in the work. He … Continued
Today’s Wimp 2 Warrior session was all about the art of the takedown, we even went live for some fun rounds. Keep drilling until they look like this young guns, Juwaan is one of our up and coming fighters … Continued
Strength: 5 x 3 Deadlift Conditioning: AMRAP 8min 2 Rope Climbs 10 Deadlifts 55/35 6 Power Snatches 55/35 Rope Climb Tips Optional: 4 Rounds for quality (Try All UB) 2 Sled Push 5 Strict … Continued
Strength: 5×5 Front Squat Conditioning: 3 Rounds 20 Cal Row 15 Wall Balls 40 Double Unders
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men … Continued
Strength/Conditioning: 5 Rounds for Quality 10 Bench Press 20 Alt Bicep Hammer Curls 10 Wall Balls Then Establish Max Air Bike Cals in 1min *Take your time with this workout and focus on perfect reps smooth and slow. Rest between … Continued
Conditioning: In Pairs: 3 Rounds 50 Cal row (25/25) 40 Sledge Hammers 30 Sync Air Squats 20 Sync Box Jumps 10 Sync Power Cleans 45/25kg
Tech: Handstand Walk / Handstand Push Up Conditioning: “DT” For time: 5 rounds 12 Deadlifts 70kg/50kg 9 Hang power cleans 70kg/50kg 6 Jerks 70kg/50kg Optional Extras: AMRAP 5min – 50 Triple Unders 10m HS Walk “In honor of USAF SSgt … Continued
Strength: Barbell Glute Bridges 5 x 8 Conditioning: 4 Rounds For Time 200m Run 10 Toes to Bar 15 KB Swings 20 Alt Pistols Optional Extras: EMOM 8min Odd: 3 Burpee Bar … Continued
Tech: Ring / Bar Muscle Up Conditioning: For Time: 21 DB Squat Snatches 30/15 9 Box Jumps 15 DB Squat Snatch 30/15 15 Box Jumps 9 DB Squat Snatches 30/15 21 Box Jumps *8 min Time Cap*
Conditioning: In Teams of 2 2 Rounds 100 Double Unders 60 Lunges 30 Push Press, 42.5/30kg Then 3 Rounds 50 Double Unders 30 Air Squats 15 Push Press 42.5/30kg Then 4 Rounds 30 Double Unders 15 Front Squats 42.5/30kg 10 … Continued
Strength: 15min to Find 1RM Front Squat Conditioning: In 3min complete Row 250m 14 KB Swings 24/16 10 Box Jumps 7 KB Swings Max Effort Burpees Rest 3 min and repeat 3 times.
Tech: Pistol Squat Progressions Conditioning: 21 – 15 – 9 Pistol Squats Handstand Push Ups Sit Ups
Strength: EMOM 10min 1x Power Snatch + 1x Squat Snatch (T&G) Conditioning: 5 Rounds 6 Power Snatches 52.5/30kg 2 Rope Climbs (8 Min Time Cap) Then *Optional* In remaining time Max Cal Row
Conditioning: Part A: 3 x 400m Run Rest 1:1 Part B: AMRAP 7min 12 Toes to bar 9 DB Squat Clean 25/15 6 DB Push Press 25/15
Strength: 5 x 3 Overhead Squat Conditioning: For Time: 3 Rounds 50 Double Unders 15 Wall Balls 15 Deadlifts 85/55 5 Muscle Ups
March 11 Eternal MMA it is on. Our team is deep in camp. It is a new era for Gamebred Academy, while some may look behind to passed glories my vision is laser focused on the future. Get in … Continued
Conditioning: In Teams of 2 1km Run Then 20 Rounds 5 Burpees 5 Power Snatches 52.5/35kg 5 HSPU 5 Box Jumps Partners will relay each round Run will be completed by both athletes
Strength: Bent Over Barbell Row 5 x 10 Conditioning: For Time 21 Hang power cleans 62.5/42.5kg 21 Sit Ups 100 Double unders 15 Hang power cleans 62.5/42.5kg 15 Sit Ups 75 Double unders 9 Hang power … Continued
Strength: Bench Press 3 x 12 Conditioning: “Wall ball Fran” 21 – 15 – 9 Wall balls 9/6kg Pull ups
Conditioning: EMOM 8min 1st Min: 1 Burpee + 1 Deadlift 2nd Min: 2 Burpees + 2 Deadlifts 3rd Min: 3 Burpees + 3 Deadlifts ECT. Rest 4 Min Then For time: 4 Rounds Run 200m 1 Rope Climb 15 KB … Continued
Conditioning: 5min AMRAP 5 Ring Dips 5 Strict Toes to Bar 10 Alt DB Snatch 25/15 (Focus on quality more than rounds) Rest 5 Min Then 7min AMRAP 30 Ground to Overhead 40/20 30 Ground to Overhead 62.5/35 30 Ground … Continued
Strength: Tabata Plank Hold Conditioning: AMRAP 14min 30 Cal Row 30 Push Jerks 52.5/35kg 30 Burpee Box Jumps 30 T2B 30 Pistol Squats
Conditioning: Run 800m 50 KB Russian Swings 24/16 50 Sledge Hammers 50 KB Snatches 24/16 50 Walking Lunges 50 Sumo Deadlift High Pull 40/25 50 Sit-ups Run 800m * If you have a chance, make sure we support our teams … Continued
Ok people it’s about to go down team Rowdy Bec Rawlings all the way.
Technique: Rope Climb Conditioning: 20Min EMOM 1st min: 10 Thrusters 42.5/25kg 2nd Min: 2 Rope Climbs 3rd Min: 15 Box Jumps 4th Min: Row 20/15 Cal 5th Min: Rest
Strength: 6min EMOM 1 Hang Squat Clean + 1 Front Squat Conditioning: For time: In Teams of 2 100 Wall Balls 75 Deadlifts 70/50kg 50 Pull Ups 75 Hand Release Push Ups 8m Handstand Walk *11 Min time cap*
Strength: 6min EMOM 1 Hang Squat Snatch + 1 Overhead Squat Conditioning: For time: 21 Power Snatch 50 / 35kg 21 Target Burpees 3″ 15 Power Snatch 60 / 40kg 15 Target Burpees 3″ 9 Power … Continued
Here we go, Make sure you get out and support the team. THIS IS GOING TO BE EPIC Gamebred young guns, the future is here and it sure is bright.
Conditioning: Part A In teams of 2 Row 2km *Must change every 500m Part B 7min AMRAP 50 Double Unders 10 Ring Dips 5 Deadlifts 70/50kg
Technique: Ring/Bar Muscle Ups Conditioning: 4 Rounds 200m Run 9 Toes to Bar 6 Squat Cleans 62.5/42.5 3 Ring Muscle Ups
Gamebred Young gun Juwaan Terekia winning a gold medal in a division of savages. This guys work ethic is amazing, here is the result. Big things coming this year
Conditioning: In Teams Of 2 50 – 40 – 30 – 20 – 10 Bar Facing Burpees Deadlifts 75/50kg KB Swings 24/16 *Run 400m between each set
Strength: 5 x 2 Snatch Balance Conditioning: 12min AMRAP 12 Power Snatch 52.5/30kg 12 Pull Ups 12 Overhead Squats 12 Toes To Bar
Strength: Work up to a heavy complex of 1 Push Press > 1 Power Jerk > 1 Split Jerk Conditioning: For Time: Row 1km Then 3 Rounds 30 Air Squats 25 Sit ups 20 Push Press 42.5 / 25kg 15 … Continued
Gymnastics / Tech: Handstand Push Up Conditioning: “Hells Playground WOD 4” In teams of two: For time 150 Alternating Wall Balls (alt every 15) 125 Double Unders 100 Deadlifts 70/50kg 75 Handstand Push Ups 2” Def 50 Hang Power Cleans … Continued
Gamebred Academy would like to give a warm welcome to the latest addition to the ever expanding coaching staff, John Leonard. Like most of us John came to training out of necessity with the discipline found in CrossFit being the … Continued
Gamebred is very happy to be able to announce the launch of our Powerhouse Pro-Team session every Thursday 4:30pm with Kickboxing legend Ian “Powerhouse” Jacobs. This man needs no introduction what so ever, an absolute legend in the game coming … Continued
Congratulations to our fearless leader. Brendan “Badger” O’Reilly has achieved what very few will a Black Belt in Brazillian Jiu Jitsu, under Bruno Lemos from Alliance Jiu-Jitsu Brisbane Australia. From everyone at Gamebred Academy we salute you, it is an … Continued
The 2016 Winter Wrestling Seminar is now live in the app and ready for bookings. Gary Jones from the Wrestling foundation is bringing his foundational program to Gamebred Academy. Head to Enrolments>Select a session>Book WorkShop>Select either single session or Full … Continued
Relentless Intensity, The battle cry of Brendan “Badger” O’Reilly. Follow our fearless leaders journey to 70kg. Can he make the transition? If you are wanting to book Badger for Pt’s, corporate team training or speaking engagements head to his new … Continued
The grappling sessions with Greg Dilella are really taking off. Everyone skill is starting to come along very nicely under the watchful eye of the Gorilla. Greg is a Brown Belt under Firas Zahabi. He has spent his whole time … Continued
Great result for Gamebred Academy at Lockdown Submission Grappling tournament 30-4-2016. Kain Old: Silver 105kg+ Greg “The Gorilla” Dilella: Gold 94kg Stone “Cold” Kolio: Gold 94kg Novice Brendan “Badger” O’reilly: Gold 84kg Tim “Timbo Slice” Zosh: Gold 70kg Ryan Bishop: … Continued
Gamebred welcomes Greg Dilella as our newest Brazilian Jiu-Jitsu teacher. Greg is a Brown Belt under Firas Zahabi from the head Tristar gym in Montreal, and we can’t wait to see him on the mats!
Hi Guys next Thursday the 7th April we have Jesse Wells starting massage every Thursday Evening from 4:00pm-8:30pm. Jesse is qualified in Remedial, Swedish and Reflexology Massage. Qualified through Endeavour College of Natural Health, one of the best natural therapy … Continued