Big Mitch. Monstered last weekend in Mildura, look for the electric green headband this weekend at Judgement Day!!!

Thursday 31st January

4 rounds for time:
5 Strict Pull-ups
10 Wall Balls (9/6kg)
15 HR Push-ups
200m Row

Buckets with his new kicks

Wednesday 30th January

Split Jerk
2,2,2,1,1,1,1

Congrats Mikey 3rd at State Of Origin in Mildura on the weekend, and Mitch Beers in his first ever comp came 20th. Well done boys.

Tuesday 29th January

For total reps:
5 min Burpee Bar Jumps
4 min Pwr Cleans (60/40kg)
3 min OHS (60/40kg)
2 min Burpee Bar Jumps

Levitation

Monday 28th January

10 x 100m Sprints EMOM.
Rest 3 min.
5 x 25m Burpee Broad Jump EMOM.

 Snipes has been living on Deadlifts for the last 5 months, stay safe mate see you soon

Workout of the day

Saturday 26th January

Classes as normal – the 6am, 7am & 8am will run.
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pull-ups

Jerry and Austin

Friday 25th January

14 minute AMRAP:
1,2,3,…
Front Squats (60/40kg)
Push Jerks (60/40kg)
Burpees
200m Run after rounds 3,6,9,12,15

Thursday 24th January

15 minute AMRAP:
8 Power Cleans (60/45kg)
50 Double Unders
300m Row

 Benno and Bear

Workout of the day

  Wed 23rd January

Max NG Bench

Nic and Andy, Jazzy Jumpers Snr Double Under Champions

Tuesday 22nd January

Run 400m thne
12 minute AMRAP:
10 Wallballs 9/6kg
14 Twists 20/10kg
18 KBS (24/16kg

Adam Deadlift

Monday 21st January

Max Front Squat

JV and Kai

Saturday 19th January

20 minute AMRAP:
400m Run
7 Push Jerk 75/50kg
1 Rope Climb

Friday 18th January

 10 rounds for time:
10 Box Jumps
10 Kettlebell Swings (24/16kg)

Jules

Thursday 17th January

9 minute AMRAP:
20 secs Hang Power Snatch (45/30kg)
10 sec Rest
20 secs Bar Lateral Burpees
10 sec Rest
20 sec Hang Squat Snatch (45/30kg)
10 sec Rest

Bronster

Wednesday 16th January

Narrow Grip Bench
5 x 3

Team WOD at the Outlaw Camp at Active on the weekend

Tuesday 15th January

10 minute AMRAP
60 Bar Facing Burpees
30 Overhead Squats (52.5/40kg)
10 Muscle-ups

Brookie

Monday 14th January

Front Squat 
5 x 3

 KB and Ness

Workout of the day

Friday 11th January

12 minute AMRAP:
5 Power Cleans (75/50kg)
40m Bear Crawl
5 GHD Sit-ups

Issy and Scotty

Thursday 10th January

6 rounds:
90 second AMRAP:
10 Wallballs (9/6kg)
10 Slams (9/6kg)
10 Toes to Bar
Rest 3 minutes between rounds

Robbo, Hollywood and Casey

Wednesday 9th January

Narrow Grip Bench
5 x 5

T and Mel

Tuesday 8th January

10 minute AMRAP:
50 Squats
40 Double Unders
3 Muscle-ups
Rest 3 minutes
3 Rounds for time:
12 Burpees
12 V-ups

 Welcome back team huge year coming up, bring on 2013!!!

Workout of the day

Monday 7th January

Front Squats
5 x 5