FRIDAY 30th Sep
Flooor Press 3-3-3-3-3
Friday, September 30, 2011
Thursday, September 29, 2011
MiriWorkout of the day
Thursday 29th September
For time:
21-15-9
Deadlifts (100/60kg)
Box Jumps
GHD Sit-ups
Wednesday, September 28, 2011
Workout of the day
Wednesday 28th September
5 Rounds for time:
20 Hangclean (20/15kg)
15 Overhead Squats (20/15kg)
10 Toes to Bar
5 Burpees
1 Rope Climb
Tuesday, September 27, 2011
This weeks blog shots are dedicated to Kalsu, enjoy....Workout of the day
Tuesday 27th September
“Nicole”
20 minute AMRAP:
Run 400m
Max rep Pull-ups
Monday, September 26, 2011
Mindy and her "kalsu" eyes, 20mins in and really happy to be here!!!Workout of the day
Monday 26th September
Front Squat (Box)
5 x 3
Saturday, September 24, 2011
Workout of the day
Saturday 24th September
“Kalsu”
For time:
100 Thrusters (60kg/40kg)
5 Burpees on the minute every minute
Friday, September 23, 2011
Kate 68years old has been with us for 7 weeks, dropped 4.5kgs and heading to Europe to complete the "Fulda Dreitaagse Marsch" 42km walk day one , 21km walk day 2! Didnt mention she had a knee replacement a few years ago and is due to have the other done next year, inspirational!!!Workout of the day
Friday 23rd September
Floor Press
5 x 5
Thursday, September 22, 2011
BuckledWorkout of the day
Thursday 22nd September
5 Rounds for time:
3 Cleans
400m Run
Post time and load
Wednesday, September 21, 2011
Tuesday, September 20, 2011
Izzy good skillsWorkout of the day
Tuesday 20th September
For time:
10 x Snatches (60/40kg)
8 x Handstand Push-ups
6 x Muscle-ups
8 x Snatches (60/40kg)
6 x Handstand Push-ups
4 x Muscle-ups
6 x Snatches (60/40kg)
4 x Handstand Push-ups
2 x Muscle-ups
Monday, September 19, 2011
ReneeWorkout of the day
Monday 19th September
“Barbara”
For time:
5 rounds of
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds
Friday, September 16, 2011
Thursday, September 15, 2011
Workout of the day
Thursday 15th September
For time:
10,8,6,4,2
Handstand push-ups
Double Unders (2 to 1)
Medicine Ball clean (9kg/6kg)
GHD Situps
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Mike at the rope climbing, HSPU, muscleup workshop. Congrats to all who got their first kipping HSPU and MU on the weekend all 8 of you!Workout of the day
Tuesday 13th September
For time:
Teams of 3 must complete
Row 1500m
300KB Swings (24/16kg)
only one person on KB at any time
Monday, September 12, 2011
Workout of the day
Monday 12th September
5 mins Hang Power Clean (40kg/30kg)
4 mins Push Press (40kg/30kg)
3 mins Burpees
2 mins Overhead Squat (40kg/30kg)
1 min Hand Release Push Ups
Saturday, September 10, 2011
ConWorkout of the day
Saturday 10th September
25 minute AMRAP:
10 Deadlifts (100kg/80kg)
8 Ring Dips
6 Cleans (60kg/40kg)
4 Wipers Each Side (60kg/40kg)
200m Row
Friday, September 9, 2011
Thursday, September 8, 2011
Workout of the day
Thursday 8th September
5 rounds for time:
20 Overhead Squats (40kg/30kg)
200m Run with plate (20kg/15kg)
Wednesday, September 7, 2011
Breakfast post WOD saturdayWorkout of the day
Wednesday 7th September
4 min AMRAP:
7 power Snatch (50kg/35kg)
40 Double Unders
Rest 1 minute & repeat
Tuesday, September 6, 2011
Spring is hereWorkout of the day
Tuesday 6th September
20 minute AMRAP:
6 Handstand Push-ups
10 Toes to Bar
Monday, September 5, 2011
Sunday, September 4, 2011
Friday, September 2, 2011
George back from Europe and first muscleup!!! Well done mate.
Workout of the day
Friday 2nd September
Strict Press
5 x 3
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