Thursday, June 30, 2011


Workout of the day

Thursday 30th June

“Nate”
AMRAP in 20 minutes:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (32kg/24kg)


WED 29th June
5x5 Strict Press

Tuesday, June 28, 2011


Workout of the day

Tuesday 28th June

“Fran”
21-15-9
Thrusters (42.5kg/30kg)
Pullups

Monday, June 27, 2011

Sunday, June 26, 2011


Workout of the day

Saturday 25th June

“Jeremy”
21-15-9
Overhead Squats (42.5/30kg)
Burpees

Wednesday, June 22, 2011

Tuesday, June 21, 2011

Barbell Challenge

Workout of the day

Tuesday 21st June

4 rounds for time:
400m run
10 Front Squats (50kg/30kg)
20 Box Jumps

Monday, June 20, 2011


Workout of the day

Monday 20th June

15 minute AMRAP:
10 Push Press (40kg/30kg)
20 Kettlebell Swings (32kg/24kg)
30 Double Unders

Saturday, June 18, 2011

Amelia doing her thing

Workout of the day

Saturday 18th June

“Fight Gone Bad”
3 rounds of 1 minute each:
Wall Ball (9kg/6kg)
Sumo deadlift High-Pull (35kg/25kg)
Box Jumps
Push Press (35kg/25kg)
Row for calories

1 minute rest between rounds

Friday, June 17, 2011

Thursday, June 16, 2011

Team Spirit

Workout of the day

Thursday 16th June

AMRAP 15 minutes:
15 Chest to Bar Pull-ups
30 sec L-sit hold

Tuesday, June 14, 2011

Team Wod 3

Workout of the day

Tuesday 14th June

“Isabel”
30 x Snatch (60kg/40kg)

Monday, June 13, 2011

CF 2600 Team Regionals 2011

Workout of the day

Monday 13th June

Team Barbell Challenge

Sunday, June 12, 2011

Sniper Deadlift/Boxjump Wod 3

Workout of the day

Saturday 11th June

Games WOD
21-15-9
Deadlifts (145kg/92.5kg)
Box Jumps 30"/24"




FRI 10th JUNE
Split Jerk
2,2,2,2,2,2

Thursday, June 9, 2011

The Colts pain face

Workout of the day

Thursday 9th June

20 min AMRAP:
7 Muscle-ups
400mRun

Wednesday, June 8, 2011

Tuesday, June 7, 2011

Kai Wod 6-3rd place finish in this event AMAZING!!!

Workout of the day

Tuesday 7th June

3 rounds for time:
15 Burpees
15 Ring Push Ups
15 Kettlebell Swings (24kg/16kg)

Monday, June 6, 2011

Team shot

Workout of the day

Monday 6th June

7 Rounds for time & load:
35 Double Unders
1 Snatch

Sunday, June 5, 2011


Workout of the day

Saturday 4th June

Team Games WOD 6
20 calorie Row
30 Burpees
30 Dumbell GTO
30 Toes to Bar
Plate Lunge
100m Sprint

Friday, June 3, 2011

Ben 'Hampster' Sackie on his wheel Workout 1

Workout of the day

Friday 3rd June

Split Jerk
4-4-4-4-4-4

Wednesday, June 1, 2011

Josh V Team Wod Thruster Ladder

Workout of the day

Wednesday 1st June

AMRAP 15 mins:
50 Double Unders
15 Pullups