Tuesday 31 07 2012

Press
5 -5 -5

For a time:
Run 900 meters
30 Box jumps 24″ (20″)
20 Power Cleans 60kg (40kg)
15 Pull-ups
10 Pistols alt 5 each leg
15 Push press 60kg (40kg)
10 Bar facing Burpees
20 Toes to Bar
30 Wall balls 20lb (14lb)
Row 400 meters

By |July 31st, 2012|WOD| Comments

Monday 30 07 2012

Front squat 5RM

AMRAP 15  Min
6 Front squats 60kg (40kg)
7 Chest to bar pull-ups
7 Box jumps 24″ (20″)
10 Kettle bell swing 24kg (16kg)

AMRAP 8 Min
10 Double unders
8 Burpees
6 Push Ups
4 sit ups

This is how we roll!

By |July 30th, 2012|WOD| Comments

Sunday 29 07 2012

Open gym 12pm WOD 1pm open gym till 3pm.
Enjoy your rest day!

By |July 28th, 2012|WOD| Comments

Saturday 28 07 2012

8am Weightlifting Skills

Come improve your lifting with our Highly skilled weight lifters – coaches to help you to improve all your lifts. Sessions are for Beginner to advanced.

9am WOD

Team WOD

5 rounds
21 Hand Release Push ups
15 Kettlebell swings
9 Burpee Box jumps

Only one person moving per team at a time, each person has to complete the round […]

By |July 28th, 2012|WOD| Comments

Friday 27 07 2012

Gymnastics skills

Rope Climb
Muscle-up
Pull-up
L-sit
And more

AMRAP 12 Min for technique
2 Handstand push ups or 4 Pike
2 Muscle-ups or 4 Ring Dips
4 Burpees
10sec L-sit
1 Rope Climb

Post total rounds.

By |July 27th, 2012|WOD| Comments

Thurtsday 26 07 2012

3 rounds for time

4 Hang Power Cleans 60kg (40kg)
5 Burpees
6 Kettlebell Swings 24kg (16kg)

AMRAP 12 minutes:
5 Pull-ups
5 Pushups
10 Situps
10 Squats

Good work on Max cleans Last night.
Eric 85kg
Duncan 70kg
Matt D 70Kg
Phil 65Kg
Nat 45kg

Everyone else keep up the skills you will be here soon!

By |July 26th, 2012|WOD| Comments

Wednesday 25 07 2012

Today Wednesday 6:30pm Weight Lifting Skills Session. Highly skilled weight lifters – coaches to help you to improve all your lifts. sessions are for Beginner to advanced.

“Nutts”
For time:
10 Handstand push-ups
15 Deadlifts 110kg (92kg)
25 Box jumps, 30″ (24″)
50 Pull-ups
100 Wallball shots, 20lb (14lb)
200 Double-unders
Run 400 meters with a 20kg (10kg) plate

Try the delicious alternative to […]

By |July 25th, 2012|WOD| Comments

Roasted Cauli-Hommus

delicious alternative to everyone’s favorite chickpea based dip…

Ingredients

1 large head of cauliflower
1/4 cup melted coconut oil
1 1/2 tsp cumin powder
1 tsp sweet paprika
1/4 tsp smoky paprika
1 clove garlic
Juice 1/2 lemon
1 tsp lemon rind
Freshly cracked pepper
Cayenne pepper (optional)
Good quality extra virgin olive oil

Method

Preheat oven to 200ºC
Chop cauliflower florets and stalks into pieces
In a large bowl, whisk […]

By |July 25th, 2012|Recipes| Comments

Tuesday 24 07 2012

Thrusters
3 -3 -3

“AMRAP UNRAP”
AMRAP in 2 mins kettlebell swings
Rest 2 mins
400m run
Rest 1 mins
AMRAP in 2 mins burpees
Rest 1 mins
400m run
Rest 1 mins
AMRAP in 2 mins kettlebell swings
40 Double unders

By |July 24th, 2012|WOD| Comments

Monday 23 07 2012

3RM Turkish Get-up

AMRAP in 20mins of:
10 Pull Ups
10 Ring Dips
10 Box jumps 24″ (20″)
Run 400m

“Karen Lee Elvin WOD”

By |July 23rd, 2012|WOD| Comments