Sunday, December 26, 2010

Saturday 1st January 2011

7am Start

Friday 31st December 2010

Seven rounds for time of:
3 Front squat, 85/60kg
7 L-pull-ups

Thursday 30th December 2010

Split Jerk 1-1-1-1-1-1-1 reps

Wednesday 29th December 2010

"Bull Calf"
Two rounds for time of:
100 Double-unders
30 Overhead squat, 42.5/30kg
30 Pull-ups
Run 1 mile

Tuesday 28th December

4 rounds for time:
Run 400m
50 squats
25 pushups

Classes at The Box are back to normal tomorrow, Wednesday 29th. But remember to SMS 0423110175 before 8pm the night before if you plan to attend the 6am sessions between now and new years day

Monday 27th December

For time:
150 Burpees

The Box will be open from 4:30-6:30pm today

Saturday, December 18, 2010

Sunday 26th December 2010

Rest Day

Saturday 25th December 2010

Merry Christmas to ALL

The Box is closed today and wil reopen for classes on Wednesday 28th December

here's a WOD you can do at home

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.

Friday 24th December 2010


Five rounds for time of:
70/50kg Deadlift, 12 reps
70/50kg Hang power clean, 9 reps
70/50kg Push jerk, 6 reps

Thursday 23rd December 2010

75 reps for time Power Snatch, 35/25kg

Wednesday 22nd December 2010

Back Squat 3-3-3-3-3 reps

Tuesday 21st December 2010


For time:
10 Handstand push-ups
15 Deadlift,115/80kg
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10'
200 Double-unders
Run 400 meters with a 20/15kg plate

Monday 20th December 2010

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
15 Overhead squat, 42.5/30kg

Sunday 19th December 2010


Sunday, December 12, 2010

Saturday 18th December 2010

for time;
Flip 115kg tyre around the block 475m

Friday 17th December 2010

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Thursday 16th December

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Wednesday 15th December 2010

Three rounds of:
10 Deadlifts
30 GHD situps

Tuesday 14th December



Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Monday 13th December 2010


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Sunday 12th December 2010


Friday, December 10, 2010

Saturday 11th December 2010

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

Friday 10th December

MAIN site rest Day.

We will look at what each group wants to work on, be it skills, eg kipping pullup, muscleups etc,
Come with a plan of something you want to work, if its to have a smash WOD thats cool to.

Wednesday, December 08, 2010

Thursday 9th December 2010

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Tuesday, December 07, 2010

Monday, December 06, 2010

Tuesday 7th December 2010

21-18-15-12-9 rep rounds of:
Power snatch 52.5/35kg
Wallball shots, 20 pound ball
Knees to elbows

Saturday, December 04, 2010

Saturday 4th December

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 18m

Thursday, December 02, 2010

Tuesday, November 30, 2010

Wednesday 1st December 2010


10 rounds for time of:
15 ft Rope Climb, 1 ascent
29 Back squat, 42.5/30kg
10m barbells Farmer carry 60/42.5kg

Begin the rope climbs seated on the floor.

Monday, November 29, 2010

Tuesday 30th November 2010

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Sunday, November 28, 2010

Monday 29th November 2010

Tabata Weighted pull-up, 12.5/10kg dumbbell
Rest 1 minute
Tabata Weighted squat, 20kg/15kg plate
Rest 1 minute
Tabata Weighted ring dip, 12.5/10kg dumbbell
Rest 1 minute
Tabata Deadlift, 75/52.5kg barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Thursday, November 25, 2010

Friday 26th November 2010


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Thursday 25th November 2010

Oly-lifting practice


1000 meter row
50 Thrusters 20kg
30 pull-ups

Tuesday, November 23, 2010

Wednesday 24th November

Push press 3-3-3-3-3-3-3 reps

Tuesday 23rd November 2010


Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Sunday, November 21, 2010

Monday 22nd November 2010

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Tuesday, November 16, 2010

Saturday 20th November 2010

Today's WOD will be a weighted vest stomp up Castle Hill, meeting at the carpark at the start of the track at 6:55 for a 7am start.

Friday 19th November 2010

PLEASE NOTE this Friday
6am and 9:30 classes are as normal, but there will be no session at 5:30pm ( for this week only)

Hang power clean 3-3-3-3-3-3-3 reps

Thursday 18th November 2010

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Wednesday 17th November 2010

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Monday, November 15, 2010

Tuesday 16th November

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

post loads and rounds to comments

Sunday, November 14, 2010

Monday 15th November

Three rounds for time of:
30 Kettlebell Swings 24kg (16kg)
Broadjump 20m (match the number of jumps with burpees at the other end)
Walking Lunge 20m

Saturday, November 13, 2010

Friday, November 12, 2010

Friday 12th November 2010



For time
Row 1000m
50 Thursters 20/15kg
30 Pullups

Wednesday, November 10, 2010

Thursday 11th November

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Tuesday, November 09, 2010

Wednesday 10th November

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Monday, November 08, 2010

Tuesday 9th November 2010

Three rounds for time of:
30 Kettlebell swings, 25/16kg
25 Wall ball shots, 20/14lbs
20 Pull-ups

Saturday, November 06, 2010

Monday 8th October

Complete as many rounds as possible in 12 minutes of:
9 dumbbell Thruster, 15/10kg
15 ft Rope Climb, 1 ascent

Thursday, November 04, 2010

Sunday 7th November 2010


Saturday 6th November 2010

"Lumberjack 20"

20 Deadlifts (125/85kg)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (52.5/35kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20/15 kg each)
Run 400m

Friday 5th November 2010

Snatch one rep every minute on the minute for 15 minutes.

Thursday 4th Novemeber

Olympic Lifting Practice

time to video and watch back

Tuesday, November 02, 2010

Wednesday 3rd November 2010


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Monday, November 01, 2010

Tuesday 2nd November 2010

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.
If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Sunday, October 31, 2010

Monday 1st November 2010

Squat Clean and Jerk, 30 reps 70/47.5kg

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Sunday 31st October 2010


pic via

Friday, October 29, 2010

Saturday 30th

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Thursday, October 28, 2010

Friday 29th October

Muscle up technique

Run 5K

If you injured and you cannot run, you will row 5km

Wednesday, October 27, 2010

Thursday 28th October

Complete as many rounds as possible 20 minutes of:
10 Squat snatch 42.5/30kg
10 Ring dips
10 Knees to elbows

post full and part rounds to comments

Tuesday, October 26, 2010

Wednesday 27th October

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load and time to comments.

Monday, October 25, 2010

Tuesday 26th October 2010

Deadlift 100KG/70kg
Overhead Squat 60/42.5kg

Post time to comments

Sunday, October 24, 2010

Monday 25th October 2010

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Post total time.

Friday, October 22, 2010

Saturday 23rd October 2010

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Thursday, October 21, 2010

Friday 22nd October 2010


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Tuesday, October 19, 2010

Wednesday 20th October 2010


Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squat,60/42.5kg
7 Handstand push-ups

Monday, October 18, 2010

Tuesday 19th October 2010


Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Saturday, October 16, 2010

Saturday 16th October 2010

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Post time to comments

Thursday, October 14, 2010

Wednesday, October 13, 2010

THursday 14th October 2010

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Monday, October 11, 2010

Tuesday 12th October 2010

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Monday 11th October 2010

Power snatch 8-8-8-8
Snatch Balance 8-8-8-8

finish with
Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Thursday, October 07, 2010

Friday 8th October 2010

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood/1pood
Right-arm Kettlebell snatch, 1.5 pood/1pood

Wednesday, October 06, 2010

Tuesday, October 05, 2010

Wednesday 6th October 2010

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Monday, October 04, 2010

Tuesday 5th October 2010

For time:
50 Back squat 42.5kg/30Kg
15 ft Rope Climb, 5 ascents
40 Back squat 52.5/35kg
15 ft Rope Climb, 4 ascents
30 Back squat 60kg/42.5kg
15 ft Rope Climb, 3 ascents
20 Back squat, 70kg/50kg
15 ft Rope Climb, 2 ascents
10 Back squat, 80kg/55kg
15 ft Rope Climb, 1 ascent

Sunday, October 03, 2010

Friday, October 01, 2010

Saturday 2nd October 2010

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of
6 reps Squat cleans 55/40kg
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Thursday, September 30, 2010

Wednesday, September 29, 2010

Thursday 30th September


Complete as many rounds as possible in 20 minutes of:
10 reps 50/35kg Push press
10 KB Swings, 24/16kg
10 Box jumps, 24 inch box

Tuesday, September 28, 2010

Wednesday 29th September 2010

3 Round for time:
Sledge Hammer 20R/20L
Sandbag Carry 100m
Farmers Carry 50m
Tire flip 10 flips out 10 flips back

Monday, September 27, 2010

Sunday, September 26, 2010

Monday 27th September 2010

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Saturday, September 18, 2010

Sunday 26th September 2010

As Many Reps As Possible from
1 min muscle up ( worth 2 reps each)
2 min jumping pullups, set up with point of elbow just above shoulder)
3 min lateral jumps (across an back = 1) 2plates/1plate
4 min squats

1point per rep, except Each muscle is worth 2
score = total of all reps

Ground to Over Head
males 1800kg
60kg x30 reps
50kg x 36 reps
40kg x 60 reps
30kg x 60 reps
20kg x 90 reps

females 1200kg
40x30 reps
30kg x 40 reps
25kg x 48 reps
20kg x 60 reps
15kg x 80 reps
the twist,
max rep wallball in 5 min 14lbs/10lb
after you have done ring pushups based on your place after first two workouts.
ie 47 competitors so if your ranked 1st = 47 ring pushups, 2nd 46 RPU, -> 47th=1ring pushup

Only wallball shots count to total, winner of this WOD wins the Challenge

Saturday 25th September 2010

Rest Day

Tomorrow is our Open Day WOD Challenge

Friday 24th September 2010

Shoulder Press 3-3-3-3-3-3-3

post loads to comments

Thursday 23rd September 2010

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 15kg dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Wednesday 22nd September 2010


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Tuesday 21st September 2010

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Monday 20th September 2010

Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post all 4 times to comments

Sunday 19th September 2010


Friday, September 17, 2010

Saturday 18th September 2010

Three rounds, 9-6-and 3 reps, for time of:
Thrusters 75kg/52.5kg

Thursday, September 16, 2010

Friday 17th September 2010

" Josh "
For time
  21 Overhead squat, 42.5/30kg
  42 Pull-ups
  15 Overhead squat, 42.5/30kg
  30 Pull-ups
  9  Overhead squat 42.5/30kg
  18 Pull-ups

post time to comments

Wednesday, September 15, 2010

Thursday 16th September 2010


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

Post time to comments.

Tuesday, September 14, 2010

Wednesday 15th September 2010

Complete five rounds of:
On the rings, lower from an inverted hang,
slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 7-8' off the ground depending on your height and the second 10cm off the ground.

Post impressions to comments. This is NOT a For time WOD

Saturday, September 11, 2010

Tuesday 14th September 2010

15-12-and 9 reps, for time of:
Barbell Thrusters 60/42.5kg
Weighted Pull-ups 20/15kg

For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.

Monday 13th September 2010

Today's WOD comes from "The Cell" in Perth

5 Rounds
AMRAP in 1 min
3 burpees
5 Power cleans 60/42.5kg

rest 30sec between rounds

record total reps per round

Friday, September 10, 2010

Sunday 12th September

Jason doing his best impression of the "Rowed Kill" poster (background), Thanks Brite from Concept 2 Australia for sending it our way

Sunday, September 05, 2010

Saturday 11th September 2010


Three rounds for time of:
Run 800 meters
30 Dumbbell squat cleans 20/15kg
30 Burpees

Post time to comments

Friday 10th September 2010


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

Post time to comments.

Thursday 9th September 2010

For time:
    * 1 mile Run
    * 100 Pull-ups
    * 200 Push-ups
    * 300 Squats
    * 1 mile Run

Partition the pullups,pushups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.