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

Friday, November 2, 2012

Friday 2nd November

18 minute AMRAP:
30 Double Unders
20 Ring Push-ups
10 Kettlebell Sumo Deadlift High-Pulls (32/24kg)

Thursday, November 1, 2012

Thursday 1st November

20 minute AMRAP:
10 Wall Balls (9/6kg)
10 Burpees
200m Run
1 Rope Climb