Friday 30 11 2012

5 Rounds
Row 500m
15 Bench Press 60/42.5kg

A quick and easy snack! Raw Peanut Butter Bars. Check them out in the recipe section.

By |November 30th, 2012|WOD| Comments

Raw Peanut Butter Bars

A quick and easy snack!
-1 cup almonds
-3 tbsp raw cacao powder
-1 tbsp melted coconut oil
-2 medjool dates, pitted

Top Layer

-1 cup raw peanuts
-1/2 cup shredded coconut
-1/4 cup melted coconut oil
-1/4 cup coconut butter
-1 tbsp raw coconut sugar, or to taste

-Blend the base ingredients together, and press down gently in a lined tray
-Place in the freezer and […]

By |November 30th, 2012|Recipes| Comments

Thursday 29 11 2012


3 Rounds

100m Walking Lunges
20m Handstand Walks
50 Kettlebell Swings 16/12kg

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Wednesday 28 11 2012

Weightlifting skills 6:30pm


Back Squat 5-5-5-5-5


3 Max Efforts
5m, 10m, 15m, 20m Shuttle Sprints

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Tuesday 27 11 2012


Mini “Joshie”

3 Rounds

15 L Pull Ups
15 Dumbell Squat Snatch Right Arm 17.5/12.5kg
15 L Pull Ups
15 Dumbbell Squat Snatch Left Arm 17.5/12.5kg

“In Honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA, who was killed in Afghanistan May 15th, 2007”

By |November 27th, 2012|WOD| Comments

Monday 26 11 2012

Press 3-3-3-3-3-3-3

AMRAP in 7 Minutes
Burpee to a 6 inch Target

By |November 26th, 2012|WOD| Comments

Sunday 25 11 2012

Rest Day!

Lots of fun!

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Saturday 24 11 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day



7 Rounds
3 Forward Rolls
5 Wall Walks
7 Toes to Bar
9 Box Jumps 30/24″

“US Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on […]

By |November 23rd, 2012|WOD| Comments

Friday 23 11 2012



ABMAT Sit Up Med Ball Throw 14lb
Slam Ball Rage Complex (Slam Ball, Medball Clean, Wall Ball)

The latest creation straight from the kitchen Roasted Pumpkin in the recipe’s section.

By |November 23rd, 2012|WOD| Comments

Roasted Pumpkin Soup

Serves 2

-4 cups pumpkin, cubed
-1 tbsp coconut oil
-2 leeks, sliced finely
-1 clove garlic, minced
-1 cup coconut cream
-1 tsp curry powder
-1 tbsp almond butter
-1 to 2 cups of water (depending on how thick you like your soup)
-1 cup broccoli florets

-Preheat oven to 200ºC and place pumpkin on a baking tray
-Roast for 30-45 minutes or until […]

By |November 23rd, 2012|Recipes| Comments