Wednesday, November 30, 2011

Scotty warming up with Smashclash for his half marathon the next day, solid.

Workout of the day

Wednesday 30th November

For time:
400m Run
10 Front Squats (50/30kg)
100m Row
400m Run
10 Front squats (50/30kg)
10 Back squats (50/30kg)
100m Row
400m Run
10 Front squats (50/30kg)
10 Back Squats (50/30kg)
10 Overhead squats (50/30kg)
100m Row

Tuesday, November 29, 2011

Big Bergy

Workout of the day

Tuesday 29th November

8 rounds:
30 secs CTB Pull-ups
30 secs Box Jumps
30 sec single skipping
1 min rest

Monday, November 28, 2011

Sunday, November 27, 2011

Ben regionals 2011

Workout of the day

Saturday 26th November

For time:
1200m Run
10 Power Cleans (75/45kg)
400m Run
7 Power Cleans (75/45kg)
200m Run
4 Power Cleans (75/45kg)

Friday, November 25, 2011

Josh V and Bergalicious

Workout of the day

Friday 25th November

Push Press
5 x 3

Thursday, November 24, 2011

Krisi

Workout of the day

Thursday 24th November

4 rounds for time:
5 Deadlifts (100/75kg)
10 Lateral Jumps
15 Squats to Bar
20 Butterfly Sit-ups
150m Row

Wednesday, November 23, 2011

Beth SmashClash

Workout of the day

Wednesday 23rd November

10 rounds for time:
6 Thrusters (42.5/30kg)
100m Sprints

Tuesday, November 22, 2011

Megs and Andy

Workout of the day

Tuesday 22nd November

12 minute AMRAP:
1 Snatch
2 Overhead Squats
3 Ring Dips

Monday, November 21, 2011

Caz Smashclash 2011

Workout of the day

Monday 21st November

Front Squat (Box)
5 x 3

Sunday, November 20, 2011

Sniper Smash Clash 2011

Workout of the day

Saturday 19th November

Partner WOD
AMRAP 20 minutes:
Partner A does max KB Swings (24/12kg) while partner B runs 200m.
Every 20 reps do 3 Burpees before continuing with swings.

Friday, November 18, 2011

Thursday, November 17, 2011


Workout of the day

Thursday 17th November

7 Rounds for Time:
2 Cleans
14 Box Jumps
7 GHD Sit-ups

Wednesday, November 16, 2011

Tuesday, November 15, 2011


Tue 15/11/2011
10 Bar burpees
6 Pushjerk 75/45kgs
10 Floor press 75/45kgs
40 farmer walk 32/24kgs
7 min AMRAP. Rest 2 min. Repeat. Sub deadlifts for pushjerks.

Monday, November 14, 2011

Saturday, November 12, 2011


Workout of the day

Saturday 12th November

“Bodyweight Deadlift Cindy”
20 minute AMRAP:
1 x BW Deadlift
5 Pull-ups
10 Push-ups
15 Squats

Friday, November 11, 2011

This is actually a running drill

Workout of the day

Friday 11th November

3 Rounds for time:
10 Single Arm KB Squat Clean Thrusters (24/16)
15 Toes through Rings
20 Straight Leg KB Sit-ups(24/16)

Thursday, November 10, 2011


Workout of the day

Thursday 10th November

6 rounds:
15 sec L-Sit
45 sec Wall Balls (9/6kg)
45 sec Plate Twists (20/10kg)

Rest 45 seconds between rounds

Wednesday, November 9, 2011

Notes from Running Workshop

Workout of the day

Wednesday 9th October

10 minute AMRAP:
3 Snatch (60/40kg)
6 Thrusters (60/40kg)
9 Deadlifts (60/40kg)

Tuesday, November 8, 2011



Like Black Caviar this horse displayed grace, balance and raw power at the running workshop on Saturday.

Workout of the day

Tuesday 8th November

20 min AMRAP:
Alternate Run/Row 200m
10 Ring Dips
20 Squats
10 GHD Sit-ups
1 Rope Climb

Monday, November 7, 2011

Running workshop with Thommo

Workout of the day

Monday 7th November

Max Deadlift

Sunday, November 6, 2011

Andy overseas with B on a posting 6 months in, hope all is good guys!

Workout of the day

Saturday 5th November

Teams of 3:
Row 5km per team
Each team member must complete 4 prowler trips before each row (40/20kg)

Friday, November 4, 2011

Thursday, November 3, 2011

Takeoff 2

Workout of the day

Thursday 3rd November

6 minute AMRAP:
6 Dishrocks
12 Boxjumps
24 Double-unders

Rest 2 mins REPEAT

Wednesday, November 2, 2011


Workout of the day

Wednesday 2nd November

20 minute AMRAP:
1,2,3,…
Muscle-ups
Wallwalks

Tuesday, November 1, 2011

Takeoff

Workout of the day

Tuesday 1st November

4 Rounds for Time:
400m Run
40m Farmers Walk (32/16kg)
6 Power Cleans (70/40kg)
3 Forward Rolls