Sunday 11 03 2012

Live, Laugh, Love and enjoy your Weekend

Public Holiday Monday 12th March – There will be only a 9am session.

By |March 10th, 2012|WOD| Comments

Saturday 10 03 2012

Sessions 9am Public Holiday Monday 12th March – There will be only a 9am session. 8 Hollow Rocks6 Bar Good Mornings10 L-Sit Hold(1sec = 1 rep)  As many rounds as possible in 20 minutes: 6 Clean and jerk 4 Muscle-ups
6 Sumo Deadlift High PullsRow 1K or Workout 12.3 Post load and time to comments.

By |March 9th, 2012|WOD| Comments

Friday 09 03 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm Public Holiday Monday 12th March – There will be only a 9am session. Snatch 1 – a power snatch or a full snatch whichever you can move more weight with. WOD 20 Ring Dips30 Pull Ups40 Wall Ball 20/14 lbs50 Overhead walking lunge 15kg(10kg)60 Push Ups70 Sit ups80 Air Squats*At every 2 Min complete 10 Box Jumps  24″ […]

By |March 8th, 2012|WOD| Comments

Thursday 08 03 2012

Sessions 5pm, 6pm and 7pm

Overhead Squat


Three rounds, 21-15- and 9 reps, for time of:
43kg Thruster

Open Games

Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb) = M 52 Kg F 34 Kg
9 Toes-to-bar  

By |March 8th, 2012|WOD| Comments

Wednesday 07 03 2012

Sessions 7am, 8am, 12pm, 6pm and 7:30pm

Press 3-3-3

For time:

Run 800 meters20 Chest to bar pull ups20 Handstand push ups
Run 800 meters
75 Push press  35kg (25kg)10 Burpees
60 Double unders
Post Load and time to comments .

By |March 7th, 2012|WOD| Comments

Tuesday 06 03 2012

Sessions  5pm, 6pm and 7pm 



21-15-9 reps of:

DeadLift 100kg (80kg)Plate press thought 20kg (15kg)Dips Finish with:
Block run Post Load and time to comments 

By |March 6th, 2012|WOD| Comments

Monday 05 03 2012

Sessions 7am, 8am, 9am, 12pm, 5pm, 6pm and 7pm 

Back Squat

Full Cleans

4 Rounds for time
500m Row
5 Full Cleans 60Kg (40Kg)
20 Bar facing Burpee
6 Pull ups Strict
20 Double Unders

On the last round 500m run

Post Load and Time to comments.

By |March 4th, 2012|WOD| Comments

Sunday 04 03 2012

Enjoy the weekend.

The Open Games 12.1 brought Burpiees.12.2 Snatch, What will 12.3 bring? The CrossFit Games Update: Open Week 1

By |March 4th, 2012|WOD| Comments

Saturday 03 03 2012

Session 9AM

For a Time:

500m Row
20 Kettle bell swings 24kg (16kg)
500m Row
20 Pushps
500m Row
10 Pullups
500m Row
20 Situps
500m Row

Post time and rounds to comments.

By |March 2nd, 2012|WOD| Comments

Friday 02 03 2012

Session times today are 7Am 8Am 12Pm.

DeadLift 4- 3
10 Bar rows
2 L sit holds

For Time:
200m Run
9 Deadlift
20 Situps
10 Push ups
30 Pull ups
10 Dips
800m Run

AMRAP 8 Mins of:

20 Double unders
10 Ring Dips
2 burpees

Post Load, time and rounds to comments.

By |March 1st, 2012|WOD| Comments