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.