Thursday 31 10 2013

5 rounds for time:
3 Rope climb
1 Sled Push
4 Handstand Push-ups
5 Box Jumps 24/20″
Run 150m

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

By |October 30th, 2013|WOD| Comments

Wednesday 30 10 2013

Complete 6 rounds of the following complex for heaviest load:

Deadlift x 1
Below Knee Hang Power Clean x 1
Front Squat x 3
Push Press X 3

Rest as required between rounds

The Oxfam Trailwalker Melbourne registration opens today, we have a chance of putting teams together. Please chat to Tristan today to confirm your in or interested.

The Australian Hero […]

By |October 29th, 2013|WOD| Comments

Tuesday 29 10 2013

3 rounds for time:
20 Squat Cleans 40kg (30kg)
20 Kettlebell Swing 24kg (16kg)
20 Burpees
400m run with 10kg (6kg) Medicine Ball

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

Halloween Workout last workout at the Old Box New Box is at 24 Summer Lane Ringwood

By |October 29th, 2013|WOD| Comments

Monday 28 10 2013

The Box is now at located at  24 Summer Lane, Ringwood

Front squat 5 x 5

15-12-9-6-3 reps for time:
Walking lunges
Thrusters, 40kg(30kg)
Pullups
Knees to elbows

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

By |October 28th, 2013|WOD| Comments

Sunday 27 10 2013

Rest Day!

The Australian Hero Wod Games will be held November 2nd to 9th.
The money raised will go towards the Commando Welfare Trust, to help families with those who have fallen. The Challenge will consist of 3 great hero workouts.
We will be running there workouts as part of support for the great course.

Great Work to everyone […]

By |October 26th, 2013|WOD| Comments

Saturday 26 10 2013

Halloween WOD 8:30am

10 Ground To OverHead 40kg/30kg
10 knee to elbow
Run 300m
10 Hang power snatch 40/30kg
30 Double Unders
Run 300m
10 Ground to Overhead 40/30kg
10 knee to elbow
Run 300m
10 Hang power clean 40/30kg
10 Double Unders
Run 300m

By |October 26th, 2013|WOD| Comments

Friday 25 10 2013

 This Saturday 26th Oct at 8:30am Get your Halloween Costume ready – Halloween WOD

There is always a scaling option for everyone. Just because you think you can’t  still turn up.
Always try your hardest, whether you are RX’D or scaled.

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and […]

By |October 25th, 2013|WOD| Comments

Thursday 24 10 2013

Get your Halloween Costume ready – Halloween WOD this Saturday 26th Oct at 8:30am

For time:
50 Wall Balls, 20/14 lbs
25 Box Jumps, 24/20 in
40 Wall Balls, 20/14 lbs
20 Ring Dips
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
20 Wall Balls, 20/14 lbs
10 Forward Rolls
5 Chest-to-bar Pull-ups

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

What’s your halloween costume?

By |October 24th, 2013|WOD| Comments

Wednesday 23 10 2013

Every 1 min for 6 mins: Back Squat x3

AMRAP 16 mins of:
15 Kettlebell Swings, 24/16 kg
5 Kettlebell Snatch (one arm – L), 24/16 kg
5 Kettlebell Snatch (one arm – R), 24/16 kg
150 m Sandbag Run

Team Tyre Flip

By |October 22nd, 2013|WOD| Comments

Tuesday 22 10 2013

Get your Halloween Costume ready – Halloween WOD this Saturday 26th Oct at 8:30am

Clean 3 x 3

5 Round for time of:

6 Burpee box jumps 24/20
9 Handstand push ups
12 Cleans 60/40kg
30 Double unders

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

Phil & Brent Partner carry

By |October 21st, 2013|WOD| Comments