60 seconds

Strength:

Back Squat  - 1RM

WOD:

• 1 min. kettlebell swings (24kg/20kg)
• 1 min. burpees

1 min.  rest

• 1 min. flutter kicks
• 1 min. burpees

1 min. rest

• 1 min. wall balls (20#/14#)
• 1 min. burpees

1 min. rest

• 1 min. flutter kicks
• 1 min. burpees

1 min. rest

• 1 min. kettlebell swings (24kg/20kg)
• 1 min. burpees

______________________________

post name and total reps to the board

White Board 23/06 - 27/06

Cleaning up

Strength:

Power Clean 5x3 add 2/5lb

WOD:

15 min AMRAP

• 3 Power cleans(155/105)

Then 3 rounds of

• 5 pull ups
• 10 push ups
• 15 air squats

Partner WOD

Strength:

• Sled drag 5x50m 
• Barbell good morning 5x10 (empty barbell)

WOD:

Partner Wod

• Row 2k 250m each 
• While one partner is rowing the other will be doing sledge hammer hits on the tyre 

*Slowest 250m split goes on board and overall sledge hits.

WOD, Interrupted

Strength:

Back Squat based off 3RM 5@70%, 5@80%, 5@90%

WOD:

8RFT

• 10 Wallballs(20/14)
• 10 Burpees 

*Every 2 minutes 10 KB swings(24/16)

Pulling, pulling, pulling

Strength:

Deadlift 1RM

WOD:

5RFT

• 5 Deadlifts(225/135)
• 10 dips
• 10 pullups

Farm work

Strength:

Push Press 1rm

WOD:

6RFT

• 50m farmers carry (24/16)
• 12 Push press with KB/DB (20/12)
• 12 Box Jumps(24/18)

Growl

Strength:

Power clean 5x3 + 2/5lbs

WOD:

Bear Complex

2 rounds per minute for 20 mins

• 1 power clean
• 1 front squat
• 1 push press
• 1 back squat
• 1 behind the head press

Lean Into It

Strength:

Sled drag 250 m each AHAP
Broken up into pairs 50m at a time

WOD:

OTMEM for 10 min

• 100m sprint 

Fun with Thrusters

Strength:

Push press 3x5 +2/5 lbs

WOD:

Max rounds in 5 mins

• 5 KB/DB thrusters(20/12) 
• 10 pull ups 

Rest 1 minute

Max rounds in 5 mins

• 5 KB/DB thrusters(20/12) 
• 10 push ups

Rest 1 min

Max rounds in 5 mins

• 5 KB/DB thrusters(20/12) 
• 10 burpees

Roped In

Strength:

Backsquat based off the 3rm 5@70%5@80%3@90%1@95%

WOD:

10min Amrap

• 30 double unders 
• 10 ball slams
• 10 toes to bar

Sixteens

Strength:

Deadlift 3rm

WOD:

6Rft

• 6 deadlifts(bodyweight)
• 16 KB swings(24/16)
• 16 Box jumps 

Balls of Fire

Strength:

Power clean 5x3 increase by 2/5 lbs

WOD:

5 rounds each lasting 2 mins

• 4 power cleans (125/95) 
• 6 toes 2 bar
• ball slams max effort 
• rest 1 min between rounds 

Time on Our Hands

Skill:

Handstand skill work

WOD:

For time:

• 40kb box step ups 
• 60 pushups 
• 150 double unders 

Grass Fed Jerky is in!

Got a new shipment in of our very own paleo grass fed beef jerky -- no sugar, no MSG!

Come on in and get some!

Walk Before You Run

Strength:

Deadlift

• 5@75%
• 3@85%
• 3@95% 

WOD:

4 Rft

• 100m farmers walk KB(AHAP)
• 100m sprint 

*rest 2 mins between rounds

Construction update

We are making progress in the gym! We are hoping to be done by Saturday, move stuff over and use it on Monday. 

Squat it Like it's Hot

Strength:

Back Squat - using last weeks 3rm

• 5@70%
• 3@80%
• 3@90%
• 1@95% 

WOD:

6RFT

• 12 KB walking lunges 
• Sprint 25m 
• 12 Dips 

"Clayton"

Push Press 5RM

2 Cycles of

1 min max effort push press(db/kb AHAP)

1 min rest

1 min max effort pull ups

1 min rest 

1 min max effort calorie row

1 min rest 

1 min max effort burpees

1 min rest then repeat again.

"Take that"

Power Clean 5x3 increase by 2/5lb or 70% of 1rm

OTMEM for 10 mins 

2 Power Cleans(125/90)

7 bar facing burpees

No, this isn't today -- we've done workouts like this before!

Cappuccino

Push press 3x5 increase 2/5 lbs 

12 min amrap 

5 handstand push ups 

10 box jumps 

10 toes 2 bar 

Push it real good

Deadlift 5@70% 5@80% 2@90%

Prowler push 50 metres(115/90)

10 sandbag grounds to shoulders 

Each person completes 250 metres 

Fastest time goes on board

Today was also the IKFF Certified Kettlebell Trainer course!

Schedule Change for Wednesday June 4!

Due to a training in the gym (and the new space not being ready) we are going to have to cancel the following classes:

9 AM WOD
10 AM Open Gym

4 PM WOD

Back to normal on Thursday!

"Double Unders"

Skill day

Working on our double unders form.If proficient you will go for maximum effort in one go. 

5 RFT

15 Thrusters(kb/db)(24/16)

15 Ball Slams(18/12)

15 Push ups

15 Double unders 

Oh look! They've been put away correctly! Great job!

Manic Monday

Back squat 3rm

Conditioning

12min Amrap

10 pull-ups 

100metre run