Wednesday, December 02, 2009
Thursday 3rd December 2009
"Helen"
3 rounds for time
400 m run
21 x Kettlebell swing 24kg/16kg
12 Pull-ups
3 rounds for time
400 m run
21 x Kettlebell swing 24kg/16kg
12 Pull-ups
Tuesday, December 01, 2009
Wednesday 2nd December 2009
5 Rounds
5 reps BW Front Squat
Max pull-ups.
Record load and pullup reps per round,
There is no time component for this workout but you must move from front squats to pullups in 30 seconds or less,
Rest as needed between rounds.
Monday, November 30, 2009
Tuesday 1st December
Deadlifts
1-1-1-1-1
100 Day Ring Dip Challenge starts today, the rules are simple
Each day increase by 1 dip
Day 1 = 1 dips
Day 2 = 2 dips
Day 50 = 50 dips
etc
Day 100 = 100 dips
If you miss a day you can make it up the next day.
You can use as many sets as required to make up your daily total
Ring dips done in a WOD do not count in you total for day 1 to 50 day 51 onward they can be included
Who's In??
Sunday, November 29, 2009
Monday 30th November 2009
Three Rounds
for time:
Run 400m
21 Kettlebell Swings 24/16kg
21 Pushups
Saturday, November 28, 2009
Sunday 29th November 2009
Tuesday, November 24, 2009
Saturday 28th November 2009
NO CLASS THIS SATURDAY
Instead
Run 5km for time
And Just a Reminder Monday 30th Novembers classes will be at The Townsville Sports Reserve aka "Red Track"
Friday 27th November 2009
Todays 6am WOD will be at The Box
AMRAP in 20 minutes
25 burpees
15 rep BW Back Sqaut
