Double Ups
10 Deadlifts (50/35)
6 Thrusters (50/35)
200m Run
10 Min AMRAP
5 Minute Break
4 Burpees
8 Pull Ups
16 Sit Up
10 Min AMRAP
.
posted by cfsyadmin
10 Deadlifts (50/35)
6 Thrusters (50/35)
200m Run
10 Min AMRAP
5 Minute Break
4 Burpees
8 Pull Ups
16 Sit Up
10 Min AMRAP
.
posted by cfsyadmin
30 Taters
30 Slam Balls
30 Toes To Bar
30 KB Swings
30 Wall Balls
.
2 Rounds
.
Mobility:
Chest
Shin/Calf
posted by cfsyadmin
15 Sumo Deadlift Hi-Pull (24/16)
15 Box Jumps (24/20)
200 Meter Run
.
5 Rounds
.
Mobility:
Hamstrings
Flexors
posted by cfsyadmin
9 Over Bar Burpees
7 Front Squats (42.5/30)
5 Push Press
.
6 Rounds
.
Mobility:
Shoulders
Chest
Quads
posted by cfsyadmin
5 Strict Pull Ups
20 Goblet Squats (25/15)
35 Double Unders
.
10 Minute AMRAP
.
Mobility:
Quads
Calves
posted by cfsyadmin
30-25-20-15-10
KB Swings
10-8-6-4-2
Handstand Push Ups
.
For Time
.
Mobility:
Hip Extension
Shoulders (Overhead)
posted by cfsyadmin
9 Wall Balls (9/6)
9 Push Ups
.
12 Minute AMRAP
.
Finisher:
Triathlon Style
100 Double Unders
500 Meter Row
400 Meter Run
posted by cfsyadmin
100 Meter Run
10 Squats
Vs
5 Burpees
5 Box Jumps (24/20)
.
10 Rounds At Each
.
Mini WOD:
20 Meter Of Fun
posted by cfsyadmin
Stone To Shoulder
Tyre Flips
DB Snatches (30/20)
Fat Bar Thrusters (42.5/30)
.
Mini WOD:
30 Turkish Get Ups
.
Complex:
4 Snatch Grip Deadlifts
4 Upright Rows
4 Front Squats
4 Behind The Neck Presses
4 Good Mornings
.
4 Rounds
Results:
6:00
Troy- 14/18/32/25
Nims- 14/18/34/25
Missy- 12/16/32/25
Darren- 27/24/31/21
Naomi- 10/16/31/25
Skye- 6/15/51/25
David- 22/22/24/30
Derek- 23/16/23/18
Bec- 15/24/19/16
Ves- 22/10/12/30
Em- 6/15/52/25
Clare- 16/12/25/27
Gussie- 10/19/43/40
7:00
Ellen- 16/21/24/26
Ollie- 22/28/40/18
Niall- 12/24/30/21
Tom- 26/28/26/21
9:30
Mel- 10/11/28/15
Peter- 10/11/24/8
Av- 12/12/31/24
12:30
Luke- 30/39/43/26
Adam- 43/35/53/47
Mark- 22/27/49/24
Chris G- 24/30/49/22
Jason- 19/31/36/27
Roscoe- 20/16/16/30
Micha- 12/26/45/22
Ben- 12/26/45/24
Barry- 23/30/49/38
17:30
Mark- 15/8/34/16
John D- 9/13/41/20
Jason- 10/13/41/20
Jason- 10/13/32/20
Ben- 18/25/30/20
Kate- 15/25/40/35
Ash- 20/21/41/35
Jane- 7/13/38/28
Jase- 20/24/44/30
Jim- 12/33/37/45
posted by cfsyadmin
100 Pull Ups
100 Push Up
100 Sit Ups
100 Squats
.
For Time
.
Mini WOD:
Flight Simulator
.
Complex:
8 Push Ups
8 Deadlifts
8 Thrusters
8 Push Jerks
.
4 Round
Results:
6:00
Troy- 20:54 Rx
Manny- 17:34 Rx
Derek- 19:23 Rx
Matt- 24:15 (Orange)
Ben- 23:13 (2xYellow)
Skye- 23:16 (Red/Band)
Tara- 18:01 (Orange/Knees)
Anthony- 26:28 (Blue)
Mark B- 25:11 (Yellow+Orange)
Bec- 23:00 (Yellow)
Normie- 24:43 (Red+Yellow)
Zane- 26:34 (Red+Orange+Yellow/Knees)
David- 20:30 (Orange+Red+Yellow/Knees)
Julie- 23:58 (Orange+Yellow/Knees)
Missy- 21:36 (Orange+Yellow)
Clare- 20:47 (Orange+Yellow)
Jonny- 17:45 Rx
Campbell- 22:11 Rx
Nims- 19:11 Rx
Naomi- 19:31 (2xOrange/Knee)
Maggie- 17:08 (Blue+Orange/Knee)
Matt- 19:42 (Red)
Chrissy- 22:08 (Blue+Orange/Knee)
7:00
Ellen- 20:36 (2xRed/Knees)
Ollie- 24:01 (Red)
Ben- 26:42 (Yellow+Orange)
Wendy- 24:25 (Blue+Orange/Knees)
Matt- 29:24 (Blue+Red/Knees)
Niall- 23:37 (Red+Orange/Knees)
9:30
Emily- 21:06 (Red+Orange/Knees)
Tristain- 21:33 (Orange)
Tom- 19:32 (KB)
Peyton- 22:02 (RR/Knees)
12:30
Chris W- 22:58 (Red)
Tom- 22:04 (Red)
Alana- 23:58 (Orange+Red/Knee)
Micha- 25:58 (Red+Orange)
Ben- 24:10 (Red+Yellow
17:30
Jase- 18:55 Rx
Rootsey- 18:58 Rx
Benji- 17:40 Rx
Kate- 10:48 (Red) Half
Elise- 23:16 (Blue/Knees)
Nikki- 24:32 (Blue+Orange/Knee)
Danni- 20:33 (Red+Yellow/Knee)
Chris- 23:55 (Red+Orange/Knee)
Jason- 23:37 (Orange)
Toni- 21:26 (Red+Yellow/Knee)
Hannah- 18:24 (Red+Yellow)
Trev- 18:17 Rx
John- 22:00 Rx
Roscoe- 16:36 Rx
Ben- 18:06 Rx
18:30
Dom- 27:30 (Red+Orange/Knee)
Amanda- 23:00 (Blue+Red/Knees)
Joe- 27:30 (Red)
Shane- 27:10 (Red)
Matt- 21:28 Rx
Thi- 24:00 (Orange/Knees)
George- 28:30 (Blue+Orange/Knees)
Charlie- 24:15 (Red+Orange/Knees)
Mary- 27:02 (Scaled)
Jane- 27:02 (Scaled)
Tim- 24:57 (Yellow)
Daniel- 18:39 Rx
posted by cfsyadmin
50 Squats
500m Row
.
4 Rounds
.
Mini WOD:
Handstand Walks
.
Complex:
3 Power Clean
3 Push Press
3 Back Squat
3 Good Morning
3 Front Squat
.
4 Round
Results:
6:00
Chrissy- 16:20
Tory- 15:19
Jonny- 13:47
Adrian- 16:12
David- 15:18
Bec- 14:25
Maggie- 14:45
Tim- 15:00
Matt- 15:25
Campbell- 14:43
Nims- 14:45
Anthony- 14:55
Zane- 15:15
Clare- 15:10
Skye- 17:00
Mark- 16:39
Normie- 15:15
7:00
Sean- 16:32
Ben- 15:54
Derek- 14:36
Ben- 16:24
9:30
Peyton- 19:04
Chris W- 17:28
12:30
Ellen- 16:13
Micha- 15:33
Barry- 14:48
Ben- 15:02
Em- 15:50
17:30
Rootsey- 14:10
Jase- 14:24
Ben- 14:12
Ross- 14:54
Tim- 14:33
Matt- 15:00
Niamh- 16:58
Hazel- 16:27
Toni- 16:07
Hannah- 17:48
Danni- 15:48
18:30
Dom- 15:56
Ves- 17:12
John D- 15:56
Amanda- 16:50
Dylan- 17:43
Thi- 15:28
Daniel- 12:55
19:30
Missy- 14:58
posted by cfsyadmin
10-1
Box Jumps (30/24)
KB Swings (24/16)
Burpees
.
For Time
.
Mini WOD:
Agility Ladder
.
Complex:
6 Clean Hi Pull
6 Bent Over Rows
6 Clean Grip Snatch
6 Overhead Squat
6 Good Mornings
4 Rounds
Results:
6:00
Matt- 9:44 Rx
Jonny- 9:27 Rx+
Kate- 4′s (12)
Zane- 9:57 (SU/20)
Adrian- 2′s (20)
David- 8:40 (24)
Bec- 3′s Rx
Skye- 5′s
Ben- 5′s
Darren- 5′s
Nims- 3′s
Bridie- 2′s
David- 2′s
Chris- 2′s
Anthony- 3′s (24/20)
Clare- 3′s Rx
Derek- 8:22 Rx
Troy- 8:47 Rx
7:00
Emily- 2′s Rx
Gussie- 2′s (20)
Daniel- 9:45 Rx
Normie- 9:46 (24/16)
Wendy- 4′s (SU/8)
Niall- 5′s (16)
Ben- 4′s Rx
Ollie- 3′s Rx
Matt- 5′s (16)
9:30
Micha- 4′s (20/24)
Danni- 9:40 (12/20)
Trev- 7:39 Rx
12:30
Em- 4′s (12)
Mark S- 3′s Rx
Chris G- 3′s Rx
Ben- 4′s (24/20)
Tom- 2′s (24/20)
Jason- 4′s (30)
Barry- 2′s Rx
17:30
Rees- 8:28 Rx
John- 7:42 (16/24)
Jason- 3 Rx
Clee- 8:55 Rx
Mark C- 5′s (20)
Ross- 9:44 Rx
Elise- 4 Rx
Jack- 3 Rx
Adam- 3 Rx
Stephane- ?
Lucy- 5′s Rx
Chelsea- 4′s
Vanessa- 8:45 (Mod)
Niamh- 3′s Rx
18:30
Amanda- 4′s Rx
Ves- 4 (22)
Mary- 5 (12/20)
Hannah- 3 Rx
Naomi- 8:30 Rx
Dom- 4′s (24)
Dylan- 6′s (24)
Jane- 2′s Rx
Thi- 2′s Rx
Rob W- 2′s Rx
Charlie- 3′s (24)
Gee- 5′s (24/20)
Jim- 4′s Rx
Shane- 4′s Rx