Friday, September 30, 2011

Thursday, September 29, 2011

Miri

Workout of the day

Thursday 29th September

For time:
21-15-9
Deadlifts (100/60kg)
Box Jumps
GHD Sit-ups

Wednesday, September 28, 2011


Workout of the day

Wednesday 28th September

5 Rounds for time:
20 Hangclean (20/15kg)
15 Overhead Squats (20/15kg)
10 Toes to Bar
5 Burpees
1 Rope Climb

Tuesday, September 27, 2011

This weeks blog shots are dedicated to Kalsu, enjoy....

Workout of the day

Tuesday 27th September

“Nicole”
20 minute AMRAP:
Run 400m
Max rep Pull-ups

Monday, September 26, 2011

Mindy and her "kalsu" eyes, 20mins in and really happy to be here!!!

Workout of the day

Monday 26th September

Front Squat (Box)
5 x 3

Saturday, September 24, 2011




Workout of the day

Saturday 24th September

“Kalsu”
For time:
100 Thrusters (60kg/40kg)
5 Burpees on the minute every minute

Friday, September 23, 2011

Kate 68years old has been with us for 7 weeks, dropped 4.5kgs and heading to Europe to complete the "Fulda Dreitaagse Marsch" 42km walk day one , 21km walk day 2! Didnt mention she had a knee replacement a few years ago and is due to have the other done next year, inspirational!!!

Workout of the day

Friday 23rd September

Floor Press
5 x 5

Thursday, September 22, 2011

Buckled

Workout of the day

Thursday 22nd September

5 Rounds for time:
3 Cleans
400m Run

Post time and load

Wednesday, September 21, 2011

Tuesday, September 20, 2011

Izzy good skills

Workout of the day

Tuesday 20th September

For time:
10 x Snatches (60/40kg)
8 x Handstand Push-ups
6 x Muscle-ups
8 x Snatches (60/40kg)
6 x Handstand Push-ups
4 x Muscle-ups
6 x Snatches (60/40kg)
4 x Handstand Push-ups
2 x Muscle-ups

Monday, September 19, 2011

Renee

Workout of the day

Monday 19th September

“Barbara”
For time:
5 rounds of
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds

Saturday, September 17, 2011

Navman

Workout of the day

Saturday 17th September

“Grace”
For time:
30 x Clean & Jerk (60kg/40kg)

Friday, September 16, 2011


Fri 16/9/2011
Daniel. 50 pullups, 400m run, 21 thrusters 42.5/30kgs, 800m run, 21 thrusters 42.5/30kgs, 400m run, 50 pullups. For time.

Thursday, September 15, 2011


Workout of the day

Thursday 15th September

For time:
10,8,6,4,2
Handstand push-ups
Double Unders (2 to 1)
Medicine Ball clean (9kg/6kg)
GHD Situps

Wednesday, September 14, 2011

Tuesday, September 13, 2011

Mike at the rope climbing, HSPU, muscleup workshop. Congrats to all who got their first kipping HSPU and MU on the weekend all 8 of you!

Workout of the day

Tuesday 13th September

For time:
Teams of 3 must complete
Row 1500m
300KB Swings (24/16kg)
only one person on KB at any time

Monday, September 12, 2011


Workout of the day

Monday 12th September

5 mins Hang Power Clean (40kg/30kg)
4 mins Push Press (40kg/30kg)
3 mins Burpees
2 mins Overhead Squat (40kg/30kg)
1 min Hand Release Push Ups

Saturday, September 10, 2011

Con

Workout of the day

Saturday 10th September

25 minute AMRAP:
10 Deadlifts (100kg/80kg)
8 Ring Dips
6 Cleans (60kg/40kg)
4 Wipers Each Side (60kg/40kg)
200m Row

Friday, September 9, 2011

Start your engines...

Workout of the day

Friday 9th September

Strict Press
5 x 1

Thursday, September 8, 2011


Workout of the day

Thursday 8th September

5 rounds for time:
20 Overhead Squats (40kg/30kg)
200m Run with plate (20kg/15kg)

Wednesday, September 7, 2011

Breakfast post WOD saturday

Workout of the day

Wednesday 7th September

4 min AMRAP:
7 power Snatch (50kg/35kg)
40 Double Unders

Rest 1 minute & repeat

Tuesday, September 6, 2011

Spring is here

Workout of the day

Tuesday 6th September

20 minute AMRAP:
6 Handstand Push-ups
10 Toes to Bar

Monday, September 5, 2011

Sunday, September 4, 2011

Friday, September 2, 2011

George back from Europe and first muscleup!!! Well done mate.

Workout of the day

Friday 2nd September

Strict Press
5 x 3

Thursday, September 1, 2011

The next time we see Lizzie she will be alot smaller!!

Thursday 1/9/2011
10 min AMRAP.
KB Swings 24/16kgs.
Each time KB is put down complete 10 KB Burpee SDHP.