Sunday 9th January 2011

REST DAY

At the end of each year we take down the "rogues gallary" and then put the pictures back up as people show up to class.
First week down for 2011 and already our family photo wall is filling up. Keep up the good work.

Saturday 8th January 2011

For time:
"Fran"
21-15- and 9 reps,
Thruster 42.5/30kg
Pull-ups

Our new training diaries from WODbook have arrived, have you got yours yet?
They are selling like paleo hotcakes

Friday 7th January 2011

"Beep test"

then

Front squat 3-3-3-3-3 reps

Thursday 6th January 2011

AM Session
3 rounds for time of:
Run 400 meters
30 Overhead squats, 35/25kg barbell
21 Pull-ups

PM POOL SESSIONS START TODAY
5:30pm at the Riverway lap lanes , meeting at the park end

3 rounds for time of:
Swim 2 laps ~ 140m meters
30 Overhead squats, 20kg/15kg plate
21 Push-ups

Wednesday 5th January 2011

"Jack"

Complete as many rounds as possible in 20 minutes of:
10 Push press, 52.5kg/35kg
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Tuesday 4th January 2011

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Monady 3rd January 2011

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Back to normal timetable today