Tuesday, June 26, 2012
Wednesday 27th June 2012
"Strange"
Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps
Post time to comments.
Monday, June 25, 2012
Tuesday 26th June 2012
Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box
Post time to comments.
Saturday, June 23, 2012
Sunday 24th June 2012
REST DAY
A NEW WEBSITE, TIMETABLE AND FEES STRUCTURE ARE IN THE WORKS,
CHANGES TAKE EFFECT FROM JULY 1.
Here is a sample
Friday, June 22, 2012
Wednesday, June 20, 2012
Thursday 21st June 2012
21-15-9 reps for time of:
Deadlift 100kg/70k
Thruster 42.5kg/30kg
Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina 4:01.
Post time to comments.
Tuesday, June 19, 2012
Wednesday 20th June 2012
"Nick"
12 rounds for time of:
10 Dumbbell hang squat clean,20kg
6 Handstand push-ups on dumbbells
Post time to comments.
Sunday, June 17, 2012
Monday 18th June 2012
10 rounds, each for time of:
15 Push-ups
Sprint 50m
Rest 60 seconds
Post times to comments.
Friday, June 15, 2012
Saturday 16th June 2012
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch 60kg
Post times to comments.
Wednesday, June 13, 2012
Thursday 14th June 2012
1 Rep Max Testing
EVERONE PLEASE ATTEND, even if thursday's are usually your rest day.
We are going to be doing Wendler 5/3/1 programming over the next month.
Pick 3 of the major lifts you need to improve on and we will get your 1RM for them so you can implement it
Tuesday, June 12, 2012
Wednesday 13th June 2012
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Post time to comments
Monday, June 11, 2012
Tuesday 12th June 2012
For time:
15 foot Rope climb, 5 ascents
5 Clean and jerk,65kg/45kg
15 foot Rope climb, 4 ascents
4 Clean and jerk,75kg/52.5kg
15 foot Rope climb, 3 ascents
3 Clean and jerk,85kg/60kg
15 foot Rope climb, 2 ascents
2Clean and jerk, 92.5kg/65kg
15 foot Rope climb, 1 ascent
1 Clean and jerk, 100kg/70kg
Post time to comments.
Monday 11th June 2012
Only on session today at 9am due to public holiday
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Friday, June 08, 2012
Saturday 9th June 2012
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
Thursday 7th June 2012
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Monday, June 04, 2012
Wednesday 6th June 2012
21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Post time to comments.
Tuesday 5th June 2012
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.
Sunday, June 03, 2012
Monday 4th June 2012
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
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