Monday 31st October

Strength

Novice

Squat 3 x 5
Power Clean 3 x 5

Intermediate

Squat 3-3-3-1-1-1

WOD

5 rounds for time:

2 thrusters @ 80kg/50kg
1 rope climb (no feet)

Wednesday 25th October

WOD

Our own Coach Megan will be leaving us to return to America to serve her country, we will be sending her off with a suprise final WOD...... what could it be?!

Tuesday 25th October

Skill

Muscle ups

WOD

AMRAP 12 min

15 burpees
5 muscle ups

Monday 24th October

Strength

Novice - Back Squat 3 x 5
Press 3 x 5

Intermediate - Back Squat 5-5-5-3-3-3


WOD

10-9-8-7-6-5-4-3-2-1

Deadlift @ 100kg/70kg
Push Press @ 60kg/42.5kg

Saturday 21st October

WOD

'Bull'

Two rounds of:

• 200 Double-unders
• 135 pound Overhead squat, 50 reps
• 50 Pull-ups
• Run 1 mile

Thursday 21st October

WOD

'WITTMAN'

Seven rounds of:

• 1.5 pood Kettlebell swing, 15 reps
• 95 pound Power clean, 15 reps
• 15 Box jumps, 24" box

Wednesday 19th October

WOD

'Murph'

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Skill

Working on HSPU depth

WOD

'LEDESMA'

Complete as many rounds as possible in 20 min of:

• 5 Parallette handstand push-ups
• 10 Toes through rings
• Medicine ball cleans, 15 reps

Monday 17th September

Strength

3 rep max weighted pullup


WOD

'DT'

Five rounds of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

Wednesday 12th October

Strength

3RM thruster

WOD

'Fran'

21-15-9

Thrusters 42.5kg/30kg
Pullups

Tuesday 11th October

Strength

Work upto a 3RD Hang Snatch

WOD

10-9-8-7-6-5-4-3-2-1

Power cleans @ 60kg
Ring Pressups

Monday 10th October

WOD

3 rounds for time:

6 back squat (at bodyweight)
12 box jumps 30"/24"
200m run
6 muscle ups

Friday 7th October

Strength

3RM Press

WOD

'Stacey'

150 squats
2000m row
150 squats

Wednesday 5th October

WOD

'Hammer'

Five rounds, each for time, of:

135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds


U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

3rd October 2011

WOD

'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