Tuesday 01 05 2012

Sessions 6am, 5pm, 6pm and 7pm

Press 2-2-2

Push Press 3-3-3

Push Jerk 4-4-4

Pick a weight, do 2 Press, 3 Push Presses, 4 Push Jerks with that weight.
Increase, do this for 3 rounds

AMRAP in 16 minutes
10 Sumo Deadlift High Pull  60kg (40kg)20 Ring dips 30 Double Unders 
Post Load and Rounds to comments.
Killing the Fat Man: Episode 5

By |April 30th, 2012|WOD| Comments

Monday 30 04 2012

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

Back Squat
5- 5 -5 -5 -5

3 rounds for time

300 m sprint5 Cleans  60kg (40kg)10 Toes to Bar20 Push-Ups (hand release)25 Box Jumps 24″  (20″) Post Load and Rounds to comments.


By |April 30th, 2012|WOD| Comments

Sunday 29 04 2012

Rest day! Work on your mobility.

Mission: 5 min each leg.

Introducing the Bone Saw: Calf Smash Redux”

By |April 29th, 2012|WOD| Comments

Saturday 28 04 2012

8am – Weightlifting



Snatch Pulls

Over head snatch

Snatch balance

plus more…

9am –  Team WOD

“Annie Are You Ok?”

Move through all 6 stations as a team.  One person per station, don’t move to the next station until each team member is finished with their station.

21-15-9  Rounds of:

Wall Ball 20lb (15lb)
Row (for calories)
Cleans 45kg (30kg)
Box Jump 24″ 20″
Kettlebell Swings 1.5 pood 24kg […]

By |April 27th, 2012|WOD| Comments

Friday 27 04 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm

Weightlifting sessions 8AM Saturdays Gymnastics skills

Handstands walk, HSPU, pike push ups

AMRAP  15 minutes for quality

5 pistols2 Muscle-ups
10 Hand Stand walk, HSPU, pike push ups5 Double unders 10 second L- sit Post rounds to comments.
Killing the Fat Man: Episode 4

By |April 26th, 2012|WOD| Comments

Thursday 26 04 2012

Sessions 6am, 5pm, 6pm and 7pm

Snatch 3- 3- 3

For time:
Run 800 meters
21  Thrusters  40kg
21 Chest-to-bar pull-up
Run 400 meters
15 Thrusters  40kg
15 Chest-to-bar pull-up
Run 200 meters
9 Thrusters 40kg
9 Chest-to-bar pull-up

Post load and time to comments.

Introduction to CrossFit and outlines the series of “The Box”

By |April 26th, 2012|WOD| Comments

Wednesday 25 04 2012

ANZAC Day 25th April sessions 9:00am & 5pm


Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Post time to comments.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, […]

By |April 24th, 2012|WOD| Comments

Tuesday 24 04 2012

Sessions 6am, 5pm, 6pm and 7pm

ANZAC Day  25th April sessions  9:00am & 5pm

The Bear Complex

Five rounds, each for time of, Seven sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

The bar cannot be released during the rep cycle, Rest as needed between rounds and increase weight each round.

Compare to February 8, 2012

Post load […]

By |April 23rd, 2012|WOD| Comments

Monday 23 04 2012

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

ANZAC Day  25th April sessions  9:00am & 5pm

Overhead Squat 5- 5 -5 -5


21-15-9 reps for time of
Deadlift @ 102kg (70kg)
Handstand Push-up

Post time to comments.
Killing the Fat Man: Episode 3

By |April 23rd, 2012|WOD| Comments

Sunday 22 04 2012

History of the games.
Rest Up!

By |April 21st, 2012|WOD| Comments