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.

Monday 25th June 2012

Bench Press 5-5-5-5-5

Saturday, June 23, 2012

Sunday 24th June 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.

Tuesday 18th June 2012

Snatch 2-2-2-2-2-2 reps Post loads completed to comments.

Friday, June 15, 2012

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.

Sunday 10th June 2012

Rest Day

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.

Friday 8th June 2012

Front squat 3-3-3-3-3 reps Post loads 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.