"Thompson"
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.
Tuesday, November 30, 2010
Wednesday 1st December 2010
"Thompson"
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
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.
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.
Friday, November 26, 2010
Thursday, November 25, 2010
Friday 26th November 2010
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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
then
"Jackie"
1000 meter row
50 Thrusters 20kg
30 pull-ups
then
"Jackie"
1000 meter row
50 Thrusters 20kg
30 pull-ups
Tuesday, November 23, 2010
Tuesday 23rd November 2010
"Collin"
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
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
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Saturday, November 20, 2010
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
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
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
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
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
Deadlift
3-3-3-3-3
then
For time
"Jackie"
Row 1000m
50 Thursters 20/15kg
30 Pullups
3-3-3-3-3
then
For time
"Jackie"
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
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.
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
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
9 dumbbell Thruster, 15/10kg
15 ft Rope Climb, 1 ascent
Thursday, November 04, 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
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
Tuesday, November 02, 2010
Wednesday 3rd November 2010
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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.
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.
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