Sunday 30 06 2013

Rest Day!

By |June 30th, 2013|WOD| Comments

Saturday 29 06 2013

WOD 9AM 
Workshop 10AM
Open gym 10AM till 12:30

21-15-9

A
Burpees
Box Jumps 24”/20”
KB Swings 24kg
400 M Run

B
Pull Ups
Deadlifts 80kg/60kg
Push Press 35kg/25kg
400 M Run

Partners: One team member completes 21 of each A exercise while the other partner completes 21 of each B then team runs the 400 M. Then they swap and do 21 of the alternate workout (you […]

By |June 28th, 2013|WOD| Comments

Friday 28 06 2013

Record your best Snatch  Max lift.

For Time:
800 m Run
50 Double Unders
50 Sit-up
400 m Run
40 Double Unders
40 Sit-up
200 m Run
30 Double Unders
30 Sit-up
100 m Run
20 Double Unders
20 Sit-up
50 m Run
10 Double Unders
10 Sit-up

Post results to comments, Log […]

By |June 28th, 2013|WOD| Comments

Thursday 27 06 2013

Back Squat 3-3-3

21-19-15-12-9-6-3 reps, for time of:
Kettlebell Swing, 32/24 kg
Wall Ball, 20/14 lbs

Post results to comments, Log results online (Beyond the Whiteboard)

By |June 26th, 2013|WOD| Comments

Wednesday 26 06 2013

Weightlifting Skills 6:30pm

For time:
30m Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb,
50 Box jump, 24 inch box
25 Overhead squats, 30kg
25 L-pull-ups
50 Sit-ups

Post results to comments, Log results online (Beyond the Whiteboard)

By |June 26th, 2013|WOD| Comments

Tuesday 25 06 2013

“DT”
Five rounds for time of:
12 Deadlift, 70kg (50kg)
9 Hang Power Clean, 70kg (50kg)
6 Push Jerk, 70kg (50kg)

Post results to comments, Log results online (Beyond the Whiteboard)

By |June 24th, 2013|WOD| Comments

Monday 24 06 2013

Please check out the Class schedule and Sign up to sessions!

For time:

50 Pull-ups
Medicine Ball Run, 20 lbs, 400 m
21 Thrusters, 40kg
Medicine Ball Run, 20 lbs, 800 m
21 Thrusters, 40 kg
Medicine Ball Run, 20 lbs,400 m
50 Pull-ups

*Partners split pull-ups between them. One partner on the bar at a time
**Partners take one ball per pair on all runs
***Both partners complete […]

By |June 23rd, 2013|WOD| Comments

Sunday 23 06 2013

Rest Day!

By |June 22nd, 2013|WOD| Comments

Saturday 22 06 2013

WOD 9AM 
Olympic Lifting Workshop 10AM
Open gym 11AM till 12:30

“TEAM WOD”
100 Double under
50 Plate Burpee
50 situps
5 Sled Push
50 Sumo Deadlift High Pull, 35kg(25kg)
50 Push Press, 35kg(25kg)

Post results to comments, Log results online (Beyond the Whiteboard)

By |June 22nd, 2013|WOD| Comments

Friday 21 06 2013

This Saturday 
9AM WOD
Olympic Lifting Workshop 10AM
Open gym 11AM till 12:30

For time:
30 Ring Dips
200m run
30 box jumps
200m run
25 Toes to bar
200m run
25 box jumps
200m run
20 Ring Dips
200m run
20 box jumps
200m run
15 Toes to bar
200m run
15 box jumps
200m run
10 Ring Dips
200m run
10 box jumps
200m run

Post results to comments, Log results online (Beyond […]

By |June 21st, 2013|WOD| Comments