Thursday, January 31, 2013

Thursday 31st January 2013

"Gwen" Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday 30th January 2013

For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box

Tuesday, January 29, 2013

Tuesday 29th January 2013

For time: 15 Thruster, 60/42.5kg Run 200 meters 20 Thruster, 42.5/30kg Run 400 meters 30 Thruster, 30/20kg Run 800 meters Post time to comments.

Monday 28th January 2013

PUBLIC HOLIDAY Single session 9am Team WOD's Tyre flip 450m Then x by number of team members For time: 75 push-ups At the beginning of each minute perform 20 skips. Ie team of 4 do 300 pushups, team of 3 do 225 pushups. Only one team member can be moving at a time

Sunday 27th January 2013

REST DAY

Saturday 26th January

Australia Day Fun Run 4.5km at Riverway

Friday 25th January 2013

Deadlift 3-3-3-3-3 reps Post loads to comments.

Thursday, January 24, 2013

Wednesday, January 23, 2013

Wednesday 22nd January 2013

"Sean" Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 35/25kg Post time to comments.

Monday, January 21, 2013

Tuesday 22nd January 2013

Perform the following tests: L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load. Post time, distance and loads to comments.

Monday 21st January 2013

Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar Kristan Clever 7:59. Post time to comments.

Sunday 20th January 2013

REST DAY

Saturday 19th January 2013

"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.

Friday 18th January 2013

Front squat 1-1-1-1-1-1-1 reps

Thursday, January 17, 2013

Thursday 17th January 2013

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees

Wednesday 16th January 2013

Deadlift 5-5-5-5-5 reps 5:45 session is a Red track, bring $3 for track hire

Monday, January 14, 2013

Tuesday 15th January 2013

"Lynne" Five rounds for max reps Body Weight bench press Pull-ups MOve from Bench press to pullups within 30 seconds and Rest 3min between rounds

Sunday, January 13, 2013

Monday 14th January 2013

"Karen" For time 150 Wallball shots

Sunday 13th January 2013

REST DAY

Saturday 12th January 2013

Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground. Post impressions to comments.

Thursday, January 10, 2013

Friday 11th January 2013

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

Thursday 10th January 2013

Split Jerk 1-1-1-1-1-1-1 reps

Wednesday 9th January 2013

Find ( best of 3 attempts) 100m sprint 200m sprint Then "Griff" Run 800m Run 400m backwards Run 800m Run 400m backward

Tuesday 8th January 2013

"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

Monday 7th January 2013

Overhead Squat 3-3-3-3-3 reps

Sunday 6th December 2013

REST DAY

Sunday 6th December 2013

REST DAY

Saturday 5th January 2013

"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:04. Post time to comments. Compare to 120718.

Wednesday, January 02, 2013

Thursday 3rd January 2012

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments.

Tuesday, January 01, 2013

Wednesday 2nd January 2013

Five rounds for time of: 10 Toes to bar 10 Power snatch, 35/25kg 10 Wall ball shots, 20 pound ball

Tuesday 1st January 2013

"Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post time to comments.

Monday 31st December 2012

"Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post time to comments.