Wednesday, July 31, 2013

 
 Katrina

Wednesday 31st July

Strict Press
5 x 3

Tuesday, July 30, 2013

Tuesday 30th July

7 rounds:
2 minute AMRAP/2 minutes rest:
20 Power Cleans (50/35kg)
20 Overhead Squats (50/35kg)
20 Box Jumps

Monday, July 29, 2013

 
Great BBQ Saturday morning team!!!!

Monday 29th July

High Bar Back Squat
5 x 3

Saturday 27th July

BIG BREKKIE WOD
In pairs for time:
150 Wallballs (9/6kg)
125 KB Swings (24/12kg)
100 Double Unders
75 Abmat Sit-ups
50 Pull-ups
1 Block Run

Friday, July 26, 2013

Friday 26th July

For time:
10,8,6,…,2
Overhead Squats (60/40kg)
2,4,6,…,10
Muscle-ups

Thursday 25th July

For time:
10-20-30
Pull-ups
Box Jumps
Finish each round with 5 Wallwalks

Wednesday, July 24, 2013

Tuesday, July 23, 2013

Tuesday 23rd July

For time:
Run 400m then…
3 rounds:
10 Power Cleans (70/45kg)
20 Bar Burpees
… then Run 400m

Monday, July 22, 2013

Monday 22nd July

High Bar Back Squat
5 x 5


Saturday 20th July

“Holy Trinity”
For time:
12-9-6
Power Snatch (60/40kg)
Overhead Squats (60/40g)
Thrusters (60/40kg)

Friday, July 19, 2013

 
Jordan

Friday 19th July


EMOM 16 minutes:
Odd: 2 Squat Clean + Push Jerk (@ 70%)
Even: 8 Toes to Bar

Thursday, July 18, 2013

 
Blue Fever!!!

Thursday 18th July


For time:
25,20,15,10,5
Burpees
Abmat Sit-ups
KB Swings (32/24kg)

Wednesday, July 17, 2013

Wednesday 17th July

Heaviest set possible in 20 minutes (rest as needed)
1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean + 1 Push Jerk

Tuesday, July 16, 2013

Tuesday 16th July

 
 Simon

Tuesday 16th July

12 rounds:
60 sec AMRAP: (Rest 60 secs)
20 Front Squats (40/30kg)
15 Strict Press (40/30kg)
10 Burpee Box Jumps
5 Chest to Bar Pull-ups

Monday, July 15, 2013

 
 We miss you Issy!!!

Monday 15th July


Max Deadlift

Sunday, July 14, 2013

Saturday 13th July

14 minute AMRAP:
6 Hang Snatches (60/40kg)
8 Push Jerks (60/40kg)
10 Box Jumps

Friday 12th July

16 minute AMRAP:
3 Cleans (100/80kg)
15 Handstand Push-ups
1 Block Run

Thursday, July 11, 2013

Thursday 11th July

4 rounds for time:
20 Alt OH Lunge (20/10kg)
15 Plate Burpees
10 GHD Sit-ups

Wednesday, July 10, 2013

Wednesday 10th July

Max WG Bench

Tuesday 9th July

8 rounds:
90 secs work / 90 secs Rest
40 Double Unders
5 Muscle-ups
15 Slams (9/6kg)

Monday, July 8, 2013

Monday 8th July

Monday 8th July

Max HB Back Squat (Box)

Saturday 6th July



Saturday 6th July

“Kalsu”
100 Thrusters (60/40kg)
EMOM 5 Bar Burpees

Friday 5th July

Friday 5th July

14 minute AMRAP:
1 Power Snatch + 2 Overhead Squats (70/45kg)
6 Deadlifts (70/45kg)
2 Rope Climbs
10 squats at the start of even minutes

Thursday, July 4, 2013

WOD: Thursday 4th July



WOD: Thursday 4th July

For time:
10,9,8,…1
Sumo Deadlift High-Pulls (40/30kg)
Front Squats (40/30kg)
V-ups

Wednesday, July 3, 2013

Wednesday 3rd July

Cobra Kai

Wednesday 3rd July

Wide Grip Bench
5 x 3

Tuesday, July 2, 2013

Tuesday 2nd July

Tuesday 2nd July

6 rounds for time:
20 Kettlebell Swings (32/24kg)
15 Wall Balls (9/6kg)
10 Toes to Bar

Monday, July 1, 2013

 
The girls

Monday 1st July


High Bar Back Squat (Box)
5 x 3
 
 Louise

Saturday 29th June

EMOM for 16 minutes:
ODD: 10 Kettlebell Swings (32/24kg)
EVEN: 3 Burpee Muscle-Ups

Friday 28th June

For time:
12-9-6
Clean & Jerks (75/50kg)
Chest to Bar Pull-ups