3 Rounds for Reps:
1 min SDHP
1 min Tyre Jumps
1 min Hammer Hits
1 min Walking Lunges
1 min Push Press
1 min REST
Score by total reps.
Tuesday, September 30, 2008
Sunday, September 28, 2008
Friday 26th September
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Friday, September 26, 2008
Thursday, September 25, 2008
Wednesday 24th September
Dumbbell "Koala" Bear
For Time:
Using a pair of dumbbell equalling 25% of your body weight
1 Renagade row (each arm, plus pushup)
10 Thrusters
2 Renagade row (each arm, plus 2 pushups)
10 Thrusters
3 Renagade row (each arm, plus 3 pushups)
10 Thruster
Continue increasing by one each time till you reach 10 renagade rows each arm finishing off with 10 thrusters
For Time:
Using a pair of dumbbell equalling 25% of your body weight
1 Renagade row (each arm, plus pushup)
10 Thrusters
2 Renagade row (each arm, plus 2 pushups)
10 Thrusters
3 Renagade row (each arm, plus 3 pushups)
10 Thruster
Continue increasing by one each time till you reach 10 renagade rows each arm finishing off with 10 thrusters
Tuesday 24th September
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Monday, September 22, 2008
Monday 22nd September
For time:50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Saturday, September 20, 2008
Friday, September 19, 2008
Saturday 20th September
"Kelly"
Five rounds for time:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Friday 19th September
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Thursday, September 18, 2008
Thursday 18th September
For time:21 Dumbbell Snatch , Right Arm
9 Knees to Elbows
21 Dumbbell Snatch, Left Arm
9 Pushups
15 Dumbbell snatch , Right arm
15 Knees to Elbows
15 Dumbbell Snatch, Left Arm
15 Pushups
9 Dumbbell snatch , Right arm
21 Knees to Elbows
9 Dumbbell Snatch, Left Arm
21 Pushups
Wednesday, September 17, 2008
Tuesday 16th September
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Monday, September 15, 2008
Monday 15th September
"The Chief"Max rounds in 3 minutes of:
60kg/f40kgPower cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Check out our New Indoor Home:)
Strength/Skills session run Monday 5:30pm and Thursday 5:45pm at Townsville PCYC Aitkenvale. Met-con and WOD sessions are still outside in the parks.
Friday, September 12, 2008
Saturday 13th September
Todays Group Workout is 7am at Sherriff Park , Mundingburra.
BYO Kettlebells, if you have them.
Friday 12th September
"Josh"
For time:
21 reps Overhead Squats m42/f30kg
42 Pull-ups
15 reps Overhead Squats m42kg/f30kg
30 Pull-ups
9 reps Overhead Squats m42kg/f30kg
18 Pull-ups
Thursday, September 11, 2008
Wednesday, September 10, 2008
Wednesday 10th September
How many Rounds can you complet in 20 minutes:100m Swim
100m Kick
100m Pull
No access to a pool
"Cindy"
5 pullups
10 Pushups
15 Squat
Tuesday, September 09, 2008
Tuesday 9th September
REST DAY
ATTENTION
Todays 5:45pm Group workout @ Tony Ireland Stadium has been SHIFTED (for today only) to Townsville PCYC due to the rain.
Hope to see you all there
Monday 8th September
Max reps Body Weight Back Squats
Can't back squat your body weight yet, pick a weight you can handle for 3 x 5rep
Post BW reps/loads to comments
Can't back squat your body weight yet, pick a weight you can handle for 3 x 5rep
Post BW reps/loads to comments
Monday, September 08, 2008
Sunday 7th September
"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Saturday, September 06, 2008
Saturday 6th September
AMRAP in 20 minutes
5 Pullups
10 Med Ball Cleans m 20lb/f 14lbs
15 Box Jumps m 22/f 18inch
20 Dumbbell Push Press m 15kg/f10kg
Post rounds completed and any scaling to comments:
5 Pullups
10 Med Ball Cleans m 20lb/f 14lbs
15 Box Jumps m 22/f 18inch
20 Dumbbell Push Press m 15kg/f10kg
Post rounds completed and any scaling to comments:
Friday, September 05, 2008
Thursday 4th September
Every Minute on the minute for twenty minutes:
5 Deadlifts
5 Hang Squat cleans
5 Thrusters
Use a weight totalling 25% of you body weight
All rounds completed as Rxd are your X score,If you can't keep up the pace keep working through the rounds and record this as your Y score.
Do not put the bar/dumbbells down till the end of twenty minutes
Wednesday, September 03, 2008
Tuesday, September 02, 2008
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