Monday, January 31, 2011

What happened?

Workout of the day

Monday 31st January

3 x 7min AMRAP (3mins rest between rounds)
7 x Hang Power Clean (45kg/30kg)
7 x Push Press(45kg/30kg)
7 x Burpees

Friday, January 28, 2011

Thursday, January 27, 2011

Auatralia Day Crew
10 Ring Dips, 20 Box Jumps, 30 Butterfly Situps, 40 Single arm KB Swings 24/12 kg x 3 Rounds for time.

Thanks to everyone for a fantastic Outdoor session yesterday plenty more to come team.

Wednesday, January 26, 2011

Andy fighting for his muscle-up out of the deep dip

Tuesday, January 25, 2011

Monday, January 24, 2011

Workout of the day

Monday 24th January

20 minute AMRAP
3 Deadlifts (120kg/80kg)
15 Burpees
30 Double Unders

Thursday, January 20, 2011

Cooky inverted!

Workout of the day

Thursday 20th January

A- Handstand Holds
3 x 30secs

B- 12 min AMRAP
6 x Squat Snatch (40kg/30kg)
12 Box Jumps

C- Max Muscleups in 2 mins

Wednesday, January 19, 2011

Drago doin the "Dish"

Workout of the day

Wednesday 19th January

A- 4 rounds for time:
100 Jump Rope
400m Run
10 Bodyblasters (Burpee-Pullup-Knees to Elbows)

B- 30 x GHD Situps

Tuesday, January 18, 2011

Key Points From Saturdays Gymnastics Workshop

Workout of the day

Tuesday 18th January

A- Bodyweight Fran

B- 1 x 400m Plate run (20kg/10kg)

Monday, January 17, 2011

Crossfit Total

Back Squat 1,1,1
Shoulder Press 1,1,1
Deadlift 1,1,1

Saturday, January 15, 2011

Workout of the day

Saturday 15th January

A- 4 x 1min Row
During the active recovery complete one of the following:
8 Burpees
8 Ringdips
8 Thrusters (40kg/20kg)

Friday, January 14, 2011

Workout of the day

Friday 14th January

A- Snatch Grip Deadlift

B- 30 Muscleups for time

C- Kettlebell Situps (24kg/12kg)
2 x 20

Thursday, January 13, 2011

Workout of the day

Thursday 13th January

A- Front Squat

B- Run 400m
then 2 Rounds of:
10 Squat Clean & Jerk (60kg/40kg)
20 GHD Situps
10 Overhead Squats (60kg/40kg)
20 Ring Dips
. . . then Row 400m

Wednesday, January 12, 2011

Workout of the day

Wednesday 12th January

A- 3 x Max Strict Ring Dips

B- 21-15-9
Kettlebell Thrusters (24kg/16kg) Right Arm
Knees to Elbows
Kettlebell Thrusters (24kg/16kg) Left Arm

C- Glute Ham Raise
2 x 8

Tuesday, January 11, 2011

Workout of the day

Tuesday 11th January

A- 2o min AMRAP
10 Pullups
10 Burpee Box Jumps
10 Kettlebell Swings (32kg/24kg)
10 GHD Back Extension

B- Max Double Unders in 3mins

Monday, January 10, 2011

Workout of the day

Monday 10th January

A- Shoulder Press

B- “Nancy”
5 rounds for time:
15 x overhead squats (40kg/30kg)
400m Row

Sunday, January 9, 2011

Saturday fever

Kai 2010 Sectionals

Workout of the day

Saturday 8th January

A- 1.2km Run
100 Bodyblasters (Burpee/Pullup/Knees to Elbows)
1.2km Run

B- 50 Plate Raise Situps (20kg/10kg)

Sorry for the late post team, you know its going to be a tough day at the office when there is deathly silence as you read the session on the whiteboard!

Friday, January 7, 2011

Nasty Girls

Workout of the day

Friday 7th January

A- Deadlifts

B- “Nasty Girls”
3 rounds for time:
50 Air Squats
7 Muscleups
10 Hang Power Clean (60kg/40kg)

Well done morning crew great session this morning, something special for you guys tomorrow.

Thursday, January 6, 2011

2600 is online!!!

The brownlie boys getting started on boxjumps early.

Welcome guys to our first blog of 2011. What a huge end to 2010 and we have hit the ground running in 2011.

2 new classes 7am mondays and 7am fridays for those that prefer a later start.

Gymnastics workshop next sat 15th January for members before the open class.