Sunday, July 31, 2011


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

Friday, July 29, 2011

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

Thursday, July 28, 2011

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

Wednesday, July 27, 2011

Tuesday, July 26, 2011


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

Monday, July 25, 2011

Friday, July 22, 2011

Chrissy 2600's official photographer

Workout of the day

Friday 22nd July

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

Thursday, July 21, 2011


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

Wednesday, July 20, 2011

Tuesday, July 19, 2011

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

Monday, July 18, 2011

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

Friday, July 15, 2011

Thursday, July 14, 2011


Workout of the day

Thursday 14th July

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

Wednesday, July 13, 2011

Tuesday, July 12, 2011

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

Monday, July 11, 2011


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

Saturday, July 9, 2011

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

Friday, July 8, 2011

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

Thursday, July 7, 2011


Workout of the day

Thursday 7th July

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

Wednesday, July 6, 2011

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

Tuesday, July 5, 2011

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.

Monday, July 4, 2011

Sunday, July 3, 2011


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

Friday, July 1, 2011


Workout of the day

Friday 1st July

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