Tom

Thomas Martin

Beastwod 3pm

” Tom ”

AMRAP 25

7 Muscle Up

11 Thruster (70/45)

14 Toes To Bar

Workout in honour of

U.S. Army First Lieutenant Thomas M. Martin, 27, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire.

He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

 

2014-07-26T03:47:27+00:00 26th July 2014|

Team Nukes

Partner WOD

” Team Nukes ”

In teams of 2 :

In 8 minutes : 4 x 400 m run (hill) then max  plate burpee

then

In 10 minutes : 4 x 400 m then max Ground to Overhead w/ plate

then

In 12 mins : 4 x 400 m then Max OH Walking Lunge

* Alternate 400 m run, then divide reps equally .

2014-07-25T14:41:21+00:00 25th July 2014|

Seven Sins

Its mid winter now , but before we know it summer will right upon us...will you be ready?  Put in work now and the 2014/5 summer will be your greatest ever!

Its mid winter now , but before we know it summer will right upon us…will you be ready? Put in work now and you’ll be beach ready!

Strength

Back Squat 7 x 5 @ 75% 1RM *

* Use same weight as Monday

WOD

” Seven Sins ”

AMRAP 7

7 Front Squat (70/45)

7 Cal Row

7 Box Jump (75/65 cm )

 

 

2014-07-24T17:00:39+00:00 24th July 2014|

Bell Ringer

Rachelle KBS

Strength

Shoulder Press 8 x 4 reps @ 75% 1RM

WOD

” Bell Ringer ”

150 Kettlebell Swing * (32/24)

* OTM 5 Burpee.

For Time.

2014-07-23T14:44:21+00:00 23rd July 2014|

Tiger Blood

Strength

Deadlift 8 x 4 @ 75% 1RM

Rest 90 secs between sets

WOD

” Tiger Blood ”

10 Clean and Jerk (60/40)

Run 400 m

3 RFT

2014-07-22T17:02:56+00:00 22nd July 2014|

Flipper Ball

'Nastics Day will arm you will the skills to do random stuff like flip upside down in deserted car parks when you travel. Be sure to tune into the CF Games this weekend when the worlds best  go at each other in some of the most brutal wods you will ever see..

‘Nastics Day will arm you will the skills to do random stuff like flip upside down in deserted car parks when you travel. Be sure to tune into the CF Games this weekend when the worlds best go at each other in some of the most brutal wods you will ever see..

Gymnastics

Weighted Ring Dip 5 x 3 reps

Rest 60 secs

Max Distance Handstand Walk (3 attempts)

WOD 

” Flipper Ball ”

10 HSPU

20 C2B Pull Up

30 Wall Ball

40 Sit Up

3 RFT

2014-07-21T16:37:40+00:00 21st July 2014|

The Triple

Partner WOD

Run 3 miles

300 Double Under *

Row 3 km

For Time.

* Scale = tuck jumps

2014-07-14T03:26:14+00:00 18th July 2014|

Run Lunge Pull

Strength

Back Squat 7 x 5 reps@ 75% 1RM

Rest 2 minutes between sets

WOD

” Run Lunge Pull ”

Run 4oo m

21 Racked Alt Lunge (60/40)

21 Pull Up

Run 200 m

21 Racked Lunge

21 Pull Up

Run 400 m

For time.

2014-07-14T03:23:17+00:00 17th July 2014|

Fight Gone Bad

Today is Rose's last wod before she slings her hook to the USA indefinitely . This classic deserves your full attention and I'm suer Rose will be there to count your reps on request :-)

Today is Rose’s last wod before she slings her hook to the USA indefinitely . We wish you well in your travels Rosey, you’ve had a huge year of Gainz! This classic deserves your full attention and I’m sure Rose will be there to count your reps on request :-)

Strength

Shoulder Press 6 x 6 reps @ 70% 1RM

WOD

” FGB ”

1 m Wall Ball

1 m SDHP (35/25)

1 m Box Jump

1 m Push Press

1 m Row (cals)

Score is TOTAL REPS.

2014-07-14T04:30:53+00:00 16th July 2014|

Heavy Diane

 

'Zilla on the bar.

‘Zilla on the bar.

Strength

Deadlift 6 x 6 reps @ 70% 1RM

Rest 2 minutes between sets

WOD

“Heavy Diane”

15-12-9 of

Deadlift (140/90)

Deficit HSPS

2014-07-15T08:57:49+00:00 15th July 2014|