Friday, April 29, 2016

Friday 29th April 2016

Masters Qualifier 3
15 Min AMRAP
55 Double unders
15 Chest to bar pullups
5 Hang power cleans 70/50kg

Monday, April 25, 2016

Tuesday 26th April 2016

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 35/25kg
From 5:00-10:00 use 42.5/30kg
From 10:00-15:00 use 50/35kg

Continue adding 20 lb. every 5 minutes for as long as you are able.

Post number of minutes completed to comments.

Sunday, April 24, 2016

Monday 25th April 2016

ANZAC Day OPENING Hours
No morning classes/sessions
Open Box will be from 4pm
5:30pm WOD session

As is tradition our ANZAC day workout is B1, the workout we created to honour our fallen member Ben ,

"B1"
Three rounds for time:
400m Run
21 kettlebell swings 24kg/16kg
15 Knees to Elbows
9 Ring Dips

Lest we Forget


Sunday 24th April 2016

Rest Day

Saturday 23rd April 2016

Complete as many rounds as possible in 15 minutes of:
12 deadlifts
9 hang squat cleans
6 push jerks
Run 200m

Post rounds completed and load to comments.

Thursday, April 21, 2016

Friday 22nd April 2016


Front Squat EMOM x 10
2 reps Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups

Post rounds completed to comments.

Tuesday, April 19, 2016

Wednesday 20th April 2016


EMOMx12:
Odd: 1-3 Bar Muscle ups
Even: 20 Double Unders

4 Rounds for time:
10 Clusters, 61/42.5kg
200m Run
10 Bar Facing Burpees



Monday, April 18, 2016

Thursday, April 14, 2016

Friday 15th April 2016


Find new Tempo 5RM
Back Squat

HOLBROOK
10 Rounds
Each round for time
5 Thrusters 52.5/35kg
10 Pullups
100m Sprint
Rest 1 minute

Tuesday, April 12, 2016

Wednesday 13th April 2016


Bar Muscle Ups or Ring Muscle up EMOM

Strength
4×6 Back Rack Reverse Lunges (3/side)

For Time:
30 Box Jumps, 24/20
30 CTB Pull Up
30 KBS, 1.5/1-pood
30 Front Squats, 50/35kg
30 TTB
30 Push Press, 50/35kg
30 Deadlifts, 50/35kg
30 Wall Balls, 20/14
30 Burpees
30 Double Unders

Monday, April 11, 2016

Tuesday 12th April 2016


1. Cleans
A. 5RM
B. 3RM
C. 1RM


WOD
Grace
For time:
30 rep Clean and Jerk, 30 reps 61/42.5kg

Sunday, April 10, 2016

Monday 11th April 2016


4 rounds
A. 5-10 Ring Rows tempo 2121: rest 20 sec
B 4-12 Perfect Pushups tempo 2121 rest 20 sec

Muscle Ups EMOM 6min

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
10 overhead squats, 10 reps 42.5/30KG

Post rounds completed to comments.

Sunday 10th April

Rest Day

Saturday 9th April 2016

In teams of 3, only one person works at a time:

For Time
2 rounds
60 Thrusters
60 Box Jump Overs
60 Toes to bar

Friday 8th April 2016

Back Squat 3 x 5 at last weeks weight tempo 32X1

Snatch Pull Down
4sec 3x5 at last weeks weight


Nancy
5 rounds for time
400m run
15 Overhead Squats 42.5/30kg

Thursday 7th April 2016

Wendler week 2

Deadlifts
Shoulder Press

Tuesday, April 05, 2016

Wednesday 6th April 2016

EMOM 10min
Bar muscle up

Practice One legged Squat drills


WOD
20 Min AMRAP
1 rope climb
10 Pushups
15 Squats

Monday, April 04, 2016

Tuesday 5th April 2016

Strength
Clean Pull downs 3 x 5 (4 sec)

WOD
AMRAP in 14 min
3 Power cleans
3 Kettlebell swings ( Russian) 36/24kg
6 toes to bar
200m run

Sunday, April 03, 2016

Monday 4th April 2016

Find 3RM
Close grip (shoulder width) bench press

Then
6 rounds (12min in total )
Every 2 minutes
10 Push Press use 60% of todays BP
10 Pullups
10 Wall Ball shots 20/14lbs
Rest in remaining time

Sunday 3rd April 2016

Rest Day

Saturday 2nd April

Partner WOD
2rounds
20 plate burpees
30 Kettlebell swings 24/16
20 wallball shots 20/14lbs
30 Pullups

Split however you want but Only one partner works at a time