Saturday, December 29, 2012

Saturday 29th December

3 x 5
3 rounds for time:
50 Double Unders
40 Air Squats
30 HR Push-ups

Thursday, December 27, 2012

Thursday 27th December

Push Jerk
3 x 5
Death by Burpees
1 the 1st minute
2 the 2nd minute
3 the 3rd minute
. . .

Sunday, December 23, 2012

Hollywood trying to keep it together, classic.

Saturday 22nd December

For time:
Thrusters (45/32.5kg)
Pushjerks (45/32.5kg)

Friday, December 21, 2012

Xmas party Goodmornings

Friday 21st December

For time:
Hang Clean
200m Run
1 Rope Climb

Thursday, December 20, 2012

Exciting times team

Thursday 20th December

10 minute AMRAP:
30 Slams (9/6kg)
30 Double Unders
2 Prowler Trips (25/10kg)
REST 3 minutes
4 minutes:
Max Burpees
REST 3 minutes
2 minutes:
Max V-ups

Wednesday, December 19, 2012

Tuesday, December 18, 2012

Happy Birthday Benno

Tuesday 18th December

5 rounds:
Run 400m
15 Overhead Squats (42.5/30kg)

Monday, December 17, 2012

Friday, December 14, 2012

 Great lifting in O-Lifting testing team, huge amount of PB's!!!

Workout of the day

Friday 14th December

EMOM for 10 minutes:
1 Clean + 1 Front Squat + 1 Push Jerk (80/60kg)

Thursday, December 13, 2012

The Cooks. We will miss you both at tomorrows Xmas party, Netski was my best on ground last year harrassing me like a blue healer for more wine.

Thursday 13th December

For time:
Wall Balls 9/6kg
200m Run
KB Front Squat (24/12kg)
KB Sit-up (24/12kg)

Tuesday, December 11, 2012

Workout of the day

Tuesday 11th December

18 minute AMRAP:
6 Deadlifts (80/50kg)
9 HR Push-ups
12 Box Jumps

Monday, December 10, 2012

Chrissy P high 5's all round at Smash Clash

Monday 10th December

High Bar Back Squat
5 x 3

Friday, December 7, 2012

 Andy in the latest Sport Fishing Australia magazine. By such a long way the greatest ever Blog photo. This will be very hard to beat as the best blog photo of 2012.

Workout of the day

Friday 7th December

5 minute AMRAP:
Squat Clean Thrusters (75/50kg)

Thursday, December 6, 2012

Thursday 6th December

8 minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Turkish Get-ups (24/12kg)

Tuesday, December 4, 2012


Workout of the day

Tuesday 4th December

14 minute AMRAP:
1200m Run (once only) then….
20 Kettlebell Swings (32/24kg)
15 Push-ups
10 Toes to Bar

Monday, December 3, 2012

Josh V, Birchy and Beno at Football Cert in Gold Coast on the weekend

Monday 3rd December

High Bar Back Squat
5 x 5

Friday, November 30, 2012

Workout of the day

Sat 1st December

Hero WOD "Wood"

Workout of the day

Friday 30th November

3 rounds for time:
1 High Hang Snatch
2 Hang Snatches
3 Snatches
4 Snatch Grip Deadlifts
(same weight for entire complex)

Thursday, November 29, 2012

Workout of the day

Thursday 29th November

For time:
Double Unders
Row 300/250m

Tuesday, November 27, 2012

Yay burpees!!!

Workout of the day

Tuesday 27th November

12 minute AMRAP:
1 Ring Dip
1 Burpee Box Jump
1 Wall Ball (9/6kg)
Ascending ladder

Saturday, November 24, 2012


Workout of the day

Saturday 24th November

8 minute AMRAP:
Squat Clean Thruster (70/45kg)
Burpee Bar Jumps

Friday, November 23, 2012

Izzy at Smashclash

Friday 23rd November

snatch (60/40kg)

Thursday, November 22, 2012

Thursday 22nd November

For time:
100 Kettlebell Swings (32/24kg)
5 HR Push-ups EMOM

Workout of the day

Wednesday 21st November

Max WG Bench

Go Beth!!! Sri Chinmoy Sprint Triathlon - 500mswim/21kbike/5krun - 1hr 13mins, 1st in age group (by 8mins!), 4th overall. (Not bad for an old girl!)

Workout of the day

Tue 20th November

200m Run
12 x Wallball 9/6kgs
8 x Pullups
4 x TTB
14min AMRAP

Monday, November 19, 2012

Friday, November 16, 2012

Happy Mardi Gras Vinnie!!!

Friday 16th November

12 minute AMRAP:
10 Ground to Overhead (50/30kg)
10 Pull-ups
30 Air Squats

Thursday, November 15, 2012

Josh, Jordy and Wal. We are going to miss you big guy.

Thursday 15th November

4 rounds:
1 min Box Jumps
1 min Slams (9/6kg)
1 min Squat Clean Thrusters (40/30kg)
1 min Rest

Tuesday, November 13, 2012

Immortals Team on the Gold Coast last weekend, big thanks to Megs for volunteering to be our Ninja and help judge.

Tuesday 13th November

20 minute AMRAP:
10 Deadlifts (100/75kg)
7 Ring Dips
200m Run
5 GHD Sit-ups

Monday, November 12, 2012

2600 crew at Smash Clash on the weekend. Well done to all competitors and Ty 2nd, Adam 3rd and Luke 4th in the Mens.

Monday 12th November

Front Squat 5 x 3

Friday, November 9, 2012

 Heath aka the Lady Whisperer

Workout of the day

Friday 9th November

12 minute AMRAP:
Overhead Squats (60/40kg)
Lateral Bar Jumps (3:1)

Thursday, November 8, 2012

Well done Beth!!! Huskinsson Sprint Triathlon 750m Swim/20km Bike/ 5km Run. 2nd in age group.

Thursday 8th November

4 rounds for time:
10 Power Clean & Jerk
10 Pull-ups
30 Double Unders
300m Row

Tuesday, November 6, 2012

Big Mike

Tuesday 6th November

20 minute AMRAP:
20 Overhead Alt Lunge (20/10kg)
20 Plate Twists (20/10kg)
20 Plate Burpees
60m Farmers Walk (32/24kg)

Sunday, November 4, 2012

Workout of the day

Saturday 3rd November

3 rounds:
3 minute AMRAP:
5 Thrusters (70/45kg)
10 Deadlifts (70/45kg)
Rest 1 minute between rounds