Workout of the day

Saturday 30th July

For Time:
1200m Run
50 Push Press (30kg/20kg)
50 Butterfly Situps
50 Kettlebell Swings(24kg/12kg)
1200m Run

Megs

Workout of the day

Friday 29th July

3 minute AMRAP, 6 rounds:
20 Ground to Overhead (40kg/30kg)
40m Farmers Walk (32kg/24kg)
Rest 1 minute between rounds

Rhythmic Gymnastics- Ribbon turn for time, Jamie RXD

Workout of the day

Thursday 28th July

21-15-9
Floor Press (60kg/40kg)
Squats Pullups
10 minute cap
REST 2 mins

12-9-6
Ring Dips
Deadlifts
Sprint 100m after each couplet
10 min cap

Workout of the day

Wednesday 27th July

Snatch Balance
5 x 5

Workout of the day

Tuesday 26th July

Team Ladder:
1,2,3,4,5,6,7,8
Medicine Ball Cleans 9kg/6kg)
Toes to Bar
Row (.. x 100)
Pushups

Workout of the day

Monday 25th July

Front Squat
5 x5

Chrissy 2600's official photographer

Workout of the day

Friday 22nd July

15 minute AMRAP:
5 Pushups
10 Dish Rocks
15 Squats (20kg/15kg)

Workout of the day

Thursday 21st July

20 minute AMRAP:
3 Kettlebell Swings (32kg/24kg)
5 KB Sumo Deadlift High Pulls (32kg/24kg)
7 Pullups
100m Run

Wed 20/7/2011
Snatch 1,1,1,1,1,1

Izzy sandwich

Tue 19/7/2011
Max Muscleups
5 Pushjerk 60/40kg,
10 Front Squat 60/40kg
in 3mins. Repeat 4 rounds.

Jamie post metcon

Workout of the day

Monday 18th July

2 rounds for time:
30 Deadlifts (50kg/35kg)
20 Overhead Squats (50kg/35kg)
10 Back Extensions
30 Calorie Row
20 Burpees
10 Back Extensions

Workout of the day

Friday 15th July

Shouder Press
5 x 1

Workout of the day

Thursday 14th July

20 minute AMRAP:
5 Knees to elbows
10 Sumo Deadlift (80kg/60kg)
200m Run

Good rip

Workout of the day

Wednesday 13th July

Back Squat
5 x 1

Teegs

Workout of the day

Tuesday 12th July

10, 8,6,4,2
Power Snatch (42.5kg/30kg)
Pull-ups

Rest 3 minutes then:
5,4,3,2,1
Thrusters (42.5kg/30kg)
Muscle-ups

Workout of the day

Monday 11th July

Row 300m/250m
For every second it takes complete that number of:
Boxjumps
Kettlebell Swings (24kg/12kg)
Burpees
GHD Situps

Tall Tim we miss you

Workout of the day

Saturday 9th July

AMRAP in 20 minutes:
30 Overhead Squats (40kg/20kg)
20 Wipers (40kg/20kg)
10 calorie Row

Big Mike TV Star!!!

Workout of the day

Friday 8th July

3 Rounds:
400m Run
15 Ring Dips
15 Push Jerks (40kg/30kg)

Rest 3 minutes between rounds

Workout of the day

Thursday 7th July

“Diane”
For time:
21-15-9
Deadlifts (102.5kg/70kg)
Handstand Push-ups

Cass mid mobility class, check out the difference in the left to right arm.

Workout of the day

Wednesday 6th July

Shoulder Press
5 x 3

Congrats to Amelia 3rd and Megs 1st place at Parramatta "Best of the West" on the weekend, AWESOME work girls!!!

Tue 5/7/2011
5 Power Cleans 60/40kgs
5 Burpees
5 Power Cleans 60/40kgs
5 Burpees
Every 2 mins for 20 mins.

Obi skills

Workout of the day

Monday 4th July

Back Squat
5 x 3

Workout of the day

Saturday 2nd July

20 Burpees
800m Run
Rest 3 mins

20 Squats
800m Run
Rest 3 mins

20 Plate Situps (20kg/10kg)
800m Run

Workout of the day

Friday 1st July

3 rounds for time:
50 Double Unders
25 wall Balls (2 for 1)