Thursday, October 10, 2013

Thursday 10th October

"Test 3" Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed. Post score to comments.

Wednesday 9th October 2013

Hang power clean 3-3-3-3-3-3-3 reps Post loads to comments

Tuesday 8th October 2013

Six rounds for time of: Run 400 meters 25 Pull-ups

Monday 7th October 2013

"DT" Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post time to comments.

Sunday 6th October 2013

REST DAY

Saturday 5th October 2013

Thursday, October 03, 2013

Wednesday, October 02, 2013

Thursday 3rd October 2013

6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. Post time to comments.

Wednesday 2nd October 2013

For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Barbell thruster 42.5/30kg Pull-ups Knees to elbows

Thursday, September 26, 2013

Wednesday, September 25, 2013

Thursday 26th September 2013

For time: 50 barbell Overhead squat, 20/15kg 100 Abmat sit-ups 25 Overhead squat,52.5/35kg 50 Toes-to-bar 10 Overhead squat, 85/60kg 20 GHD sit-ups Post time to comments.

Wedneday 25th September 2013

Five rounds of: 100 meter Sprint Clean & jerk, 1 rep Max reps Muscle-up Post time, load and reps for each. Rest as needed between efforts.

Tuesday, September 24, 2013

Tuesday 24th September 2013

Three rounds for time of: 21 Knees to elbows, 21 reps 21 Kettlebell swing, 24/16 21 Push-ups, 21 reps 3 Rope climb, 3 trips 21 reps 20" 21 Back extension, Walking lunge, 45m Post time to comments.

Sunday, September 22, 2013

Monday 23rd September 2013

"Holleyman" 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 1 Power clean, 100kg/70kg Post time to comments.

Sunday 22nd September 2013

15 MINUTE AMRAP Ladder (1 rep, 2 reps, 3 reps etc) DB Hang Squat Clean Thruster Right Arm 20/15kg DB Hang Squat Clean Thruster Left Arm 20/15kg TTB

Saturday 21st September 2013

15 MINUTE AMRAP Ladder (1 rep, 2 reps, 3 reps etc) DB Hang Squat Clean Thruster Right Arm 20/15kg DB Hang Squat Clean Thruster Left Arm 20/15kg TTB

Friday, September 20, 2013

Friday 20th September 2013

Five rounds for time of: 20/15kg barbell Overhead walking lunges, 15 m 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.

Wednesday, September 18, 2013

Tuesday, September 17, 2013

Monday, September 16, 2013

Sunday, September 15, 2013

Monday 16th September 2013

"The Don" For time: 66 Deadlifts, 50/35kg 66 Box jump, 24/20 inch box 66 Kettlebell swings, 24/16kg 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 25/15kg 66 Wall ball shots, 20/14 pound ball 66 Burpees 66 Double-unders Post time to comments.

Saturday, September 14, 2013

Thursday, September 12, 2013

Friday 13th September 2013

Back Squat 3-3-3-3-3 reps Post loads to comments.

Thursday 12th September 2013

21-15-9 reps of Dumbbell Hang squat clean, 22.5/15kg DB Handstand push-ups Post time to comments.

Tuesday, September 10, 2013

Wednesday 11th September 2013

"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments.

Monday, September 09, 2013

Tuesday 10th September 2013

"Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Post time to comments.

Sunday, September 08, 2013

Monday 9th September 2013

"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. NOTE: You want to aim to complete this workout in 25 min or less so have weights scaled accordingly.

Wednesday, May 01, 2013

Thursday 2nd May 2013

1RM testing make-up day. So far the week you should have tested Bench Press !RM Max Pullups Deadlift Shoulder Press Back Squat. If you haven't today is the day to come in and get it done. If your have the WOD is Deadlifts 3-3-3-3-3-3

Tuesday, April 30, 2013

Wednesday 1st May 2013

For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups Post time to comments.

Sunday, April 28, 2013

Tuesday 30th April 2013

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.

Monday 29th April 2013

"Klepto" 4 rounds for time of: 27 Box jumps, 24" box 20 Burpees 11 Squat cleans, 65kg/45kg Post time to comments.

Thursday, April 25, 2013

Friday 26th April 2013

Overhead Squat 1-1-1-1-1-1-1 reps Post loads to comments.

Thursday 25th

ANZAC DAY

Wednesday 24th April 2013

"Schmalls" Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters Post time to comments.

Tuesday, April 23, 2013

Tuesday 23rd April 2013

Three rounds for time of: Run 800 meters 50 Wall ball shots, 20 pound ball

Saturday, April 20, 2013

Friday, April 19, 2013

Wednesday, April 17, 2013

18th April 2013

Five rounds for time of: Row 500 meters 15 Bench press, 62/45kg Post time to comments.

17th April 2013

Three rounds, 15-12-and 9 reps, for time of: Barbell Thrusters 62/45kg weighted Pull-ups 20/15kg For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great. Post time to comments.

16th April 2013

Ten rounds for time of: 15 Deadlift, 62/45kg 15 push-ups Post time to comments.

15th April 2013

Three rounds Walking Lunge 30m 50 Squats 25 Back extensions

14th April 2013

13th April 2013

REST DAY

12th April 2013

"Diane" 21-15-9 Deadlifts 100/70kg Handstand pushups

11th April 2013

10th April 2013

9th April 2013

8th April 2013

7th April 2013

REST DAY

6th April 2013

5th April 2013

4th April 2013

3rd April 2013

2ns April 2013

1st April 2013

31st March 2013

30th March 2013

29th March 2013

28th March 2013

27th March 2013

26th March 2013

25th March 2013

24th March 2013

23rd March 2013

22nd March 2013

21st March 2013

20th March 2013

20th March 2013

19th March 2013

18th March 2013

17th March 2013

16th March 2013

15th March 2013

14th March 2013

13th March 2013

12th March 2013

11th March 2013

10th March 2013

9th March 2013

9th March 2013

9th March 2013

8th March 2013

7th March 2013

Wednesday, March 06, 2013

Wednesday 6th March 2013

"Adrian" Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30" box Post time to comments.

Tuesday 5th March 2013

Complete as many reps as possible in 30 minutes of: Rope climbs and push-ups Count the number of trips up the rope and the number of push-ups within the half hour.

Friday, March 01, 2013

Friday 1st March 2013

Run 5K Post time to comments.

Thursday 28th February 2013

"Zeus" Three rounds for time of: 30 Wall ball shots, 20 pound ball 30 Sumo deadlift high-pull, 35/25kg 30 Box jump, 20" box 30 Push press, 35/25kg Row 30 calories 30 Push-ups Body weight Back squat, 10 reps Post time to comments.

Monday, February 25, 2013

Wednesday 27th Febuary 2013

"Grace" For time: 135 pound Clean and Jerk, 30 reps OR "Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Post your choice of girls and time and load to comments.

Tuesday 26th February 2013

Seven Rounds 35 Double-unders 1 Snatch Make one snatch attempt per round. Post time and total of all successful snatches to comments

Monday 25th February 2013

"Hamilton" Three rounds for time of: Row 1000m 50 Pushups Run 1000m 50 Pullups

Sunday 24th February 2013

REST DAY

Saturday 23rd February 2013

7 Rounds 1 Rope climb 10 wallball shots 20lb/14lbs 15 KB swings 24kg/16kg 20 Doubleunders

Thursday, February 21, 2013

Wednesday, February 20, 2013

Tuesday 19th February 2013

Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2 pood 10 Box jumps, 24 inch box 10 Ring dips

Thursday 21st February 2013

Push press 3-3-3-3-3-3-3 reps Post loads to comments.

Tuesday, February 19, 2013

Sunday, February 17, 2013

Monday 18th February 2013

Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups Post rounds completed to comments.

Sunday 17th February 2013

REST DAY

Saturday 16th February 2013

Seven rounds for time of 7 Push jerk, 70kg/50kg 7 Chest to bar pull-ups 7 Burpees

Thursday, February 14, 2013

Friday 15th February 2013

Power clean 1-1-1-1-1-1-1 reps Post loads to comments.

Thursday 14th February 2013

"Hortman" Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 Squats 8 Muscle-ups Post rounds completed to comments.

Wednesday, February 13, 2013

Wednesday 13th February 2013

"Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups 5:45pm Running drills at Red Track

Monday, February 11, 2013

Tuesday 12th February 2013

Hang squat clean 2-2-2-2-2-2-2 reps

Monday 11th February 2013

Two rounds for time of: 100 Double-unders 95 pound barbell, Shoulder to overhead, 50 reps 25 Toes to bar Post time to comments.

Sunday 10th February

REST DAY

Saturday 9th February 2013

Complete as many rounds as possible in seven minutes of: 315 pound Deadlift, 7 reps 20 meter Sprint 14 One legged squats 21 Double-unders 20 meter Sprint Post rounds completed to comments.

Thursday, February 07, 2013

Friday 8th February 2013

For time: 20 Front squat, 92.5kg/65kg 30 Box jump, 30 inch box 40 Kettlebell swings, 1.5 pood 50 Wall ball shots, 20 pound ball

Thursday 7th February 2013

Three rounds for time of: Run 800 meters Rest 2 minutes

Wednesday h February 2013

"The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday, February 05, 2013

Sunday, February 03, 2013

Monady 4th February 2013

Three rounds for time of: 30 Pull-ups 155 pound Deadlift, 30 reps 30 Box jump, 24 inch box

Saturday, February 02, 2013

Sunday 3rd February 2013

REST DAY

Saturday 2nd February 2013

Broomstick Mile As a team, complete all moves in synchrony with a pvc pipe, everyone stays together for every rep. The run is done in formation at the pace of the slowest runner. 25 Back Squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters

Friday, February 01, 2013

Friday 1st February 2013

"Amanda" Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Yurii Hanson 3:52. Post times to comments.

Thursday, January 31, 2013

Thursday 31st January 2013

"Gwen" Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday 30th January 2013

For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box

Tuesday, January 29, 2013

Tuesday 29th January 2013

For time: 15 Thruster, 60/42.5kg Run 200 meters 20 Thruster, 42.5/30kg Run 400 meters 30 Thruster, 30/20kg Run 800 meters Post time to comments.

Monday 28th January 2013

PUBLIC HOLIDAY Single session 9am Team WOD's Tyre flip 450m Then x by number of team members For time: 75 push-ups At the beginning of each minute perform 20 skips. Ie team of 4 do 300 pushups, team of 3 do 225 pushups. Only one team member can be moving at a time

Sunday 27th January 2013

REST DAY

Saturday 26th January

Australia Day Fun Run 4.5km at Riverway

Friday 25th January 2013

Deadlift 3-3-3-3-3 reps Post loads to comments.

Thursday, January 24, 2013

Wednesday, January 23, 2013

Wednesday 22nd January 2013

"Sean" Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 35/25kg Post time to comments.

Monday, January 21, 2013

Tuesday 22nd January 2013

Perform the following tests: L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load. Post time, distance and loads to comments.

Monday 21st January 2013

Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar Kristan Clever 7:59. Post time to comments.

Sunday 20th January 2013

REST DAY

Saturday 19th January 2013

"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.

Friday 18th January 2013

Front squat 1-1-1-1-1-1-1 reps

Thursday, January 17, 2013

Thursday 17th January 2013

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees

Wednesday 16th January 2013

Deadlift 5-5-5-5-5 reps 5:45 session is a Red track, bring $3 for track hire

Monday, January 14, 2013

Tuesday 15th January 2013

"Lynne" Five rounds for max reps Body Weight bench press Pull-ups MOve from Bench press to pullups within 30 seconds and Rest 3min between rounds

Sunday, January 13, 2013

Monday 14th January 2013

"Karen" For time 150 Wallball shots

Sunday 13th January 2013

REST DAY

Saturday 12th January 2013

Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground. Post impressions to comments.

Thursday, January 10, 2013

Friday 11th January 2013

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Thursday 10th January 2013

Split Jerk 1-1-1-1-1-1-1 reps

Wednesday 9th January 2013

Find ( best of 3 attempts) 100m sprint 200m sprint Then "Griff" Run 800m Run 400m backwards Run 800m Run 400m backward

Tuesday 8th January 2013

"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

Monday 7th January 2013

Overhead Squat 3-3-3-3-3 reps

Sunday 6th December 2013

REST DAY

Sunday 6th December 2013

REST DAY

Saturday 5th January 2013

"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:04. Post time to comments. Compare to 120718.

Wednesday, January 02, 2013

Thursday 3rd January 2012

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments.

Tuesday, January 01, 2013

Wednesday 2nd January 2013

Five rounds for time of: 10 Toes to bar 10 Power snatch, 35/25kg 10 Wall ball shots, 20 pound ball

Tuesday 1st January 2013

"Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post time to comments.

Monday 31st December 2012

"Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post time to comments.