Thursday, October 31, 2013

Thursday 31st October

3 rounds for time
12 Push-Jerks (60/40kg)
12 Hang Pwr Clean (60/40kg)
25 Wall Balls (9/6kg)

Wednesday, October 30, 2013

Wednesday 30th October

Max Wide Grip Bench

Tuesday, October 29, 2013

Tuesday 29th October

3 rounds:
3 minutes on/3 minutes rest

20 Burpees
15 Thrusters (20/15kg)
10 V-ups
5 Chest-to-bar Pull-ups

Monday, October 28, 2013

Monday 28th October

Max Back Squat

Saturday 26th October

For time:

6 rounds of:
6 Toes to Bar
12 Kettlebell Swings (32/24kg)
then 30 Burpee Box Jumps

Friday, October 25, 2013


5 rounds for time:
10 Front Squats (60/40kg)
6 Handstand Pushups

Thursday, October 24, 2013

Thursday 24th October

4 rounds for time:
10 Push Press (60/40kg)
20 Deadlifts (60/40kg)
200m Sprint

Wednesday, October 23, 2013

Wednesday 23rd October

Wide Grip Bench
5 x 3

Tuesday, October 22, 2013

 Crossfit Games Masters Champion Amanda Allen. Very rare I get Dog envy but Pepper was one cool pooch!

Tuesday 22nd October

For time:
1 x Block run then:
Power Clean (50/35kg)

Monday, October 21, 2013

Monday 21st October

High Bar Back Squat
5 x 3

Saturday, October 19, 2013

Saturday 19th October

3 rounds:
4 minute AMRAP
4 Power Snatches
8 Thrusters
12 Chest to Bar Pull-ups
2 minute rest

Friday, October 18, 2013


3 rounds for time:
10 Clean & Jerks
15 Wallballs (9/6kg)
20 Plate Twists (20/10kg)

Thursday, October 17, 2013

Thursday 17th October

For time:
800m Row
50 Slams (9/6kg)
40m OH Walking Lunge
2 x Block Run

Wednesday, October 16, 2013

Wednesday 16th October

Wide Grip Bench
5 x 5

Tuesday, October 15, 2013

Tuesday 15th October

12 rounds:
1 minute on/1 minute off
10 KB Swings (32/24kg)
30 Double Unders

Monday, October 14, 2013

Monday 14th October

High Bar Back Squat
5 x 5

Saturday 12th October

25 minute AMRAP:
In Pairs:
20 Thrusters (60/40kg)
15 KB Swings (32/24kg)
10 Toes Through Rings
3 Rope Climbs

Friday 11th October

10 minute AMRAP:
1,2,3,4,5 Snatch @ 75% 1RM Snatch
2,4,6,8,10 Strict Handstand Push-ups

Thursday, October 10, 2013

 Tambo first rip

Thursday 10th October

For time:
Power Clean (60/40kg)
Bar Burpees

Wednesday 8th October

Floor Press 5,5,4,4,3

Tuesday, October 8, 2013

Tuesday 8th October

7 x Push Press 50/30kgs
10 x TTB
15 x Boxjumps
90sec on/off. 8 Rounds.

Saturday, October 5, 2013

Saturday 5th October

15 minute AMRAP:
Power Snatch (50/35kg)
200m Run

Friday, October 4, 2013

FLASHBACK Friday 4th October

10 minute AMRAP:
1,2,3,4,5 Cleans @ 75% 1RM
2,4,6,8,10 Strict Pull-ups

Thursday, October 3, 2013

A young Vanilla Ice. Kb loves his break beats, hip hop and general street funk. We often see Kb sporting his straight peak cap around the gym, this started with Vanilla Ice in the early 90's. As well as singing at the Xmas party the kid is going to burn up the dance floor Culture Beat style. How exciting is the KB show going to be!!!

Thursday 3rd October

12 minute AMRAP:
50 Abmat Sit-ups
40 KB Snatch (24/12kg)
30 Wall Balls (9/6kg)

Wednesday, October 2, 2013

Kai has a love of Queen and Freddy Mercury that borders on obsession. Ive been lucky enough to see the big guy belt out Queen classics at various Karaoke Bars over the years. How good will this years Christmas Party be when KB gets on the mic and belts out a few.

Wednesday 2nd October

Max MG Bench Press

Tuesday, October 1, 2013


KB in his "hello boys/open clam pose" channeling big Arnold in between workouts. This week we will see a multitude of shots of kai in his many guises, he truly is an onion.

What a fantastic job Kai did with the blog last week. The interest generated in long forgotten photos of a young 18yo was truly amazing. Its got me thinking of opening up a new feature of the blog called "Flashback Friday". Each friday we will post a photo or collection of photos of a member on the blog from back in the day, and have a good giggle. We will need help on this and feel free to bring forward any shots you think are blog worthy of yourself or others. 

Tuesday 1st October

Back Squat to Box
Max Lift