Tuesday, September 30, 2008

Saturday 27th September

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.

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.

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

Tuesday 24th September


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.

Friday, September 19, 2008

Saturday 20th September

Five rounds for time:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Friday 19th September


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 17th September


Wednesday, September 17, 2008

Tuesday 16th September


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

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.

Sunday 14th September

Row or Run 5km

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

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
5 pullups
10 Pushups
15 Squat

Tuesday, September 09, 2008

Tuesday 9th September


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

Monday, September 08, 2008

Sunday 7th September


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:

Friday, September 05, 2008

Friday 5th September


Saturdays 7am workout this week is at Riverway

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

Tuesday, September 02, 2008

Sunday 31st August

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.