28 Dec 2018

Part 1)
Front Squat
5-5-5

Part 2)
Option A
Running 15.5
For time:
Run 400 Meters
27 Thrusters @ 42.5kg/30kg
Run 300 Meters
21 Thrusters @ 42.5kg/30kg
Run 200 Meters
15 Thrusters @ 42.5kg/30kg
Run 100 Meters
9 Thrusters @ 42.5kg/30kg

Option B
Partner Running 15.5
Run 400 Meters
27 Thrusters @ 42.5kg/30kg
Run 300 Meters
21 Thrusters @ 42.5kg/30kg
Run 200 Meters
15 Thrusters @ 42.5kg/30kg
Run 100 Meters
9 Thrusters @ 42.5kg/30kg

*One Person Runs, one person on bar. Only switch when both athletes have finished their work.

27 Dec 2018

CHARGE CHRISTMAS TIMETABLE
Monday 24th December: 6am,7am,10am,5pm
Tuesday 25th December – Christmas Day: Closed
Wednesday 26th December – Boxing Day: Closed
Thursday 27th December: 6am,7am,10am,5pm
Friday 28th December: 6am,7am,10am,5pm
Saturday 29th December: 8am,9am,10am
Monday 31st December: 6am,7am,10am
Tuesday 1st January – New Years Day: Closed
Wednesday 2nd January: All classes return.

Part 1)
Farmers Carry
Build to a heavy 25 meter carry

Part 2)
6 Rounds for Max Reps:
Round 1,3,5
1 minute Cal Row
1 minute Box Jump Overs @ 24″/20″

Rounds, 2,4,6
1 minute Cal Row
1 minute Toes-to-bar

– Rest 2 minutes between rounds

26 Dec 2018

CHARGE CHRISTMAS TIMETABLE
Monday 24th December: 6am,7am,10am,5pm
Tuesday 25th December – Christmas Day: Closed
Wednesday 26th December – Boxing Day: Closed
Thursday 27th December: 6am,7am,10am,5pm
Friday 28th December: 6am,7am,10am,5pm
Saturday 29th December: 8am,9am,10am
Monday 31st December: 6am,7am,10am
Tuesday 1st January – New Years Day: Closed
Wednesday 2nd January: All classes return.

Part 1)
Push/Pull
Every 2:30 for 5 Rounds
A: 5 Push-Ups + 5 Ring Rows w. 3 second pause at top and bottom of each rep
B: 5 Ring/Box Dips + 5 Supinated Pull-ups w.3 second pause at top and bottom of each rep
C: 1-5 Strict Muscle-Ups

Part 2)
10 minute AMRAP:
10 Dumbell Snatch @ weight of your choice
50 Double Unders
*At the top of each minute complete burpee’s.
Start of the workout: 0 burpee’s
1 minute: 1 Burpee
2 minute: 2 Burpee
3 minute: 3 Burpee
etc…

23 Dec 2018

CHARGE CHRISTMAS TIMETABLE
Monday 24th December: 6am,7am,10am,5pm
Tuesday 25th December – Christmas Day: Closed
Wednesday 26th December – Boxing Day: Closed
Thursday 27th December: 6am,7am,10am,5pm
Friday 28th December: 6am,7am,10am,5pm
Saturday 29th December: 8am,9am,10am
Monday 31st December: 6am,7am,10am
Tuesday 1st January – New Years Day: Closed
Wednesday 2nd January: All classes return.

“Willy”

3 rounds for time of:
Run 800 meters (Beaver)
5 Front Squats @ 100kg/70kg
Run 200 meters
11 Chest-to-bar pull-ups
Run 400 meters
12 US Kettlebell swings @ 32/24kg

Modified Willy
3 rounds for time of:
Run 800 meters*
15 Dumbell Front Squats
Run 200 meters*
15 Ring Rows
Run 400 meter*
15 US Kettlebell Swings
* To scale running, halve distances

21 Dec 2018

Part 1)
Turkish Get-Up
Work to 3RM on each side with Kettlbell or barbell

Part 2)
7 minute AMRAP
30 Double Under
Dumbbell Snatch @ 22.5kg/15kg

-rest 3 minutes-

7 Minute AMRAP:
10 Box Jumps @ 24″/20″
10 Kettlebell Snatch (5L/5R)@ 24kg/16kg

-rest 3 minutes-

For time:
Run 400 meters
20 Kettlebell Snatch (5L/5R)@ 24kg/16kg
30 Double Unders
20 Kettlebell Swings @ 24kg/16kg
10 Box Jumps@ 24″/20″
Run 400 meters

20 Dec 2018

Part 1)
Hang Snatch 3-3-3-3-3

Part 2)
Qui-Gonn Jinn
For time:
9 Hang Snatch @ 60/42.5kg
21 Burpee’s, laterally over the bar
7 Hang Snatch
15 Burpee’s, laterally over the bar
5 Hang Snatch
9 Burpee’s, laterally over the bar

19 Dec 2018

Part 1)
Handstand Push-Ups & Rope Climbs

Part 2)
As many reps as possible in 20 minutes of:
Run 400 meters
Max pull-ups
Max push-ups

18 Dec 2018

Part 1)
Deadlift
5-5-5-5-5

Part 2)
Partner WOD
Partner 1:
100m Front Rack Carry + 10 Kettlebell swings @ 24kg/16kg
Partner 2: AMRAP Burpees
*Switch when partner 1 returns from front rack carry.

17 Dec 2018

Part 1)
16 minutes for quality:
30 seconds Handstand
5 Lever Pulls /10 Active Arch Hangs in Tuck

Part 2)
4 x 2 minute Intervals, each for max cals
12 Barbell Bench Press @ 60kg/42.5kg
Row Cals/Bike Cals
– Rest 2 minutes between intervals

16 Dec 2018

12 days of XMAS!

1 Deadlift 50/35
2 Hang power cleans
3 Push press
4 Front squats
5 Burpees
6 Toes to Bar
7 Pull-ups
8 Sit ups
9 Push ups
10 Wall balls 9/7
11 Hollow rocks
12 Thrusters

Round 1: 1 Deadlift
Round 2: 1 Deadlift + 2 Hang Power Cleans
Round 3: 1 Deadlift + 2 Hang Power Clean + 3 Push Press

Continue in this fashion , adding 1 exercise each round until you get to round 12 where the last thing you will do is the entire list. MERRY X MAS 🙂