Thursday 11 07 2013

For time:
50 Kettlebell Swings, 24/16 kg
Run, 1600 m
40 Push-ups
40 Kettlebell Swings, 24/16 kg
Run, 400 m
30 Push-ups
30 Kettlebell Swings, 24/16 kg
Run, 200 m
20 Inverted Rows

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By |July 10th, 2013|WOD| Comments

Wednesday 10 07 2013

Back Squat 5-5-5-5

AMRAP 10 mins of:
5 Bar Jump Burpees on the min every min
Ground To Overhead, 40/30 kg

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By |July 10th, 2013|WOD| Comments

Tuesday 09 07 2013

Hang Clean 5-5-5

3 rounds for time of:
15 Cleans, 60/40 kg
15 Double Unders
15 Toes-to-bar

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By |July 8th, 2013|WOD| Comments

Monday 08 07 2013

AMRAP 5 mins of:
Pull-up

AMRAP 15 mins of:

7 Thrusters, 40/30 50/35 60/40 70/45 80/50 90/55 100/60
15 Row calories

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By |July 8th, 2013|WOD| Comments

Sunday 07 07 2013

Rest Day!

By |July 6th, 2013|WOD| Comments

Saturday 06 07 2013

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

Partner WOD
For time:
100 Medicine Ball Chest Passes, 20/14 lbs
100 Medicine Ball Sit Up Throws, 20/14 lbs
100 Medicine Ball Twist Passes, 20/14 lbs
100 Up And Over (Medicine Ball Throw Over Pullup Structure)s, 20/14 lbs

Medicine Ball Chest Pass: do 1 burpee after each chest pass
Up And Over: Use medicine ball; […]

By |July 5th, 2013|WOD| Comments

Friday 05 07 2013

“Nancy”

Five rounds for time of:
400 meter run
15 reps Overhead squat,  43kg

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By |July 5th, 2013|WOD| Comments

Thursday 04 07 2013

Due to unforeseen emergency street power repairs there is no power at the GYM.
Please note for your safety we have had to cancel 6am and 7am sessions, apologies for the inconvenience.
Please use the Booking system for all sessions so we can notify you of any further changes if needed.

All other Session are back […]

By |July 3rd, 2013|WOD| Comments

Wednesday 03 07 2013

AMRAP 20 minutes:
2 Muscle ups
4 Front Squats 80kg/45kg
8 burpees

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By |July 3rd, 2013|WOD| Comments

Tuesday 02 07 2013

3 rounds, 1 min per station, of:
Snatch, 40/30 kg
Shuttle Run, 20 m (20′ forward + 20′ backwards = 1 rep)
Deadlift, 110/75 kg
Burpee
Double Under
Rest 1 min

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By |July 2nd, 2013|WOD| Comments