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