Monday 10 06 2013

Please note that the gym will be closed today for the public holiday!

For time:
Run, 1.6km
Rest 3 mins

Run, 1.2km
Rest 2 mins

Run, 800 m
Rest 1 min

Run, 400 m

Post times per round.

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

By |June 9th, 2013|WOD| Comments

Sunday 09 06 2013

Rest Day!

By |June 8th, 2013|WOD| Comments

Saturday 08 06 2013

Please bring long socks or something to protect your shin!

“Moore”

Complete as many rounds in 20 minutes as you can of:
Rope Climb, 15 ft
Run, 400 m
Handstand push-up Max Set

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

By |June 8th, 2013|WOD| Comments

Friday 07 06 2013

“Filthy Fifty”

For time:
50 Box jump @ 24″ (20″) box
50 Jumping pull-ups
50 Kettlebell swings @ 16 (12)kg
50 Walking Lunge
50 Knees to elbows
50 Push press @ 20 (15)kg Bar
50 Back extensions
50 Wall ball shots @ 20lb(14lb) ball
50 Burpees
50 Double unders

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

By |June 6th, 2013|WOD| Comments

Thursday 06 06 2013

Power Snatch 1-1-1-1-1

Then,

Complete as many rounds as possible in 10 mins of:
15 Power Snatches, 35/25 kg
9 Toes-to-bars
20 Double Unders

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

By |June 6th, 2013|WOD| Comments

Wednesday 05 06 2013

Weightlifting Skills  6:30pm

Deadlift 3-3-3

Complete as many rounds as possible in 15 mins of:
10 Burpee Box Jumps
10 Kettlebell Swings, 32/24 kg
10 Ring Dips

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

By |June 5th, 2013|WOD| Comments

Tuesday 04 06 2013

Hang Power Clean 5-5-5

For time:
Run, 1.6 km
5 Hang Power Cleans, 70/50 kg
10 Handstand Push-ups
20 Pull-ups
30 Pistols (Alternating Legs)s
40 Kettlebell Swings, 24/16 kg
Run, 1.6 km

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

By |June 4th, 2013|WOD| Comments

Monday 03 06 2013

Front Squat 5-5-5-5-5

Pull-ups : 1 rep + 2 reps Each Min

AMRAP 4 Min:
20 Double Unders
3 Power Cleans, 80/50 kg

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

By |June 3rd, 2013|WOD| Comments

Sunday 02 05 2013

Rest day!

By |June 2nd, 2013|WOD| Comments

Saturday 01 05 2013

Open gym today 1pm till 3:30pm

Every 1 min for 5 rounds complete rounds time cap 20 mins do:

2 Rope Climbs
8 Cleans, 80/45 kg
5 Ring Dips
Rest 1 min

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

By |June 1st, 2013|WOD| Comments