Thursday 22 11 2012

You can now enjoy a Coffee after your (6am session only)prices starting at little as $3.50 What a better way to kick start the day!

Strength:
Pull Up 1-1-1-1-1-1-1

Conditioning:
Tabata Squats

By |November 22nd, 2012|WOD| Comments

Wednesday 21 11 2012

You can now enjoy a Coffee after your (6am session only) starting tomorrow prices starting at little as $3.50 What a better way to kick start the day!

Weightlifting skills 6:30pm

21-15-9

Deadlift 102kg/76kg
Overhead Squat 60kg/45kg

By |November 21st, 2012|WOD| Comments

Tuesday 20 11 2012

Conditioning:

“Angie”

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

By |November 20th, 2012|WOD| Comments

Monday 19 11 2012

Conditioning:

30 Squat Clean and Jerks

Strength:

3 Rounds
25 Hip Extensions
10 Barbell Roll Outs

Mobility Wod Fight Club = Love it

By |November 19th, 2012|WOD| Comments

Sunday 18 11 2012

Rest day!

In House Competition & Christmas Party 15th December details to come soon.

By |November 18th, 2012|WOD| Comments

Saturday 17 11 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Strength:

Strict Pull Up Ladder
3 Rounds
1, 2, 3 or 2, 4, 6 or 3, 6, 9

Conditioning:

5 Rounds
15 Front Rack Barbell Walking Lunges 42.5/30kg
30 Double Unders

By |November 17th, 2012|WOD| Comments

Friday 16 11 2012

Conditioning:
Part A:

400m Time Trial

Part B:
4 Rounds
3 Rope Climbs 15 Foot
30 Push Ups
30 Sit Ups

Extra’s:

Snatch 1-1-1-1-1 (At 50% of 1RM Back Squat)
If you have already successfully Completed this
Back Squat 3-3-3

Chocolate Chia Power Balls

By |November 15th, 2012|WOD| Comments

Chocolate Chia Power Balls

A fast protein filled snack, sure to energise you and curb your sweet tooth!

-1 cup hazelnuts
-1 cup almonds
-3 medjool dates, pitted
-1 tbsp raw cacao powder
-1 tbsp coconut oil, melted
-Chia seeds

-In a high powered food processor or blender, process nuts until they become a fine flour
-Add dates, cacao powder and coconut oil and blend until thoroughly […]

By |November 15th, 2012|Recipes| Comments

Thursday 15 10 2012

Strength:

Back Squat 5-5-5

Conditioning:

500m Row
50 Wall Ball 20/14lb
400m Row
40 Wall Ball 20/14lb
300m Row
30 Wall Ball 20/14lb
200m Row
20 Wall Ball 20/14lb
100m Row
10 Wall Ball 20/14lb

By |November 15th, 2012|WOD| Comments

Wednesday 14 11 2012

Conditioning:

“The Seven”

7 Rounds
7 Handstand Push Ups
7 Thrusters 60/42.5kg
7 Knees to Elbows
7 Deadlifts 110/75kg
7 Burpees
7 Kettlebell Swings 32/24kg
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will […]

By |November 14th, 2012|WOD| Comments