WOD - Tuesday, 1st October, 2013

1. As Many Rounds as Possible in 12 Minutes of -

10 x Kettlebell Clean and Jerk 24/16kg (Alternating Arm)
20 x Wall Ball 10/7kg
50 x Double Unders

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2. Partner "Grace"

In groups of 2, For Time -

60 x Clean and Jerks 60/40kg


WOD - Monday, 30th September, 2013

1. "Front Squat"

3 - 3 - 3 - 3 - 3

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2. For Time 3 Rounds of -

12 x Burpee Pull Ups
15 x Box Jumps 24/20"
Run 400m

"Please start taking fish oil now to aid your recovery & well being"





WOD - Saturday, 28th September, 2013

1. As Many Rounds as Possible in 10 Minutes of -

10 x Box Jumps 24/20"
10 x Wall Ball 10/7kg
10 x Overhead Walk Lunge (20/15kg)

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2. As Many Rounds as Possible in 8 Minutes of -

10 x Deadlift 60/40kg
5 x Lateral Jump Burpees over the Bar

"Be Extraordinary"



WOD - Friday, 27th September, 2013

1. For Time, 2 Rounds of -

12 x Squat Clean & Jerk 80/55kg
15 x Squat Snatch 60/40kg
18 x Thrusters 40/30kg
100 x Double Unders

"Be willing to go where you think you can't."


WOD - Wednesday, 25th September, 2013

1. "Bench Press"

3 - 3 - 3 - 3 - 3

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2. For Time -

100 x Push Ups

Every Time you Break Run 200m

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Teams for Sunday 29th Sep

"Cerebral Palsy Touch Football Fundraiser"

Thrusters -

Stodge  (C)
Scott O'Donoghue
Jordan Griffiths
Carolyn Storrie
Aidan Storrie
Max Johnson
Whitney Teasdale
Carly McGrath
Trish Ward
Shane Bull
Jamie Johnson

Box Jumps - 

Stephen Warburton (C)
Nic Warburton
Troy Evans
Rusty
Luke Kearney
Nic McBrien
Matt McBrien
Craig Kelly
Nate
Sophie
Jame Hayes


 Clean and Jerks - 

Ryan Pedder (C)
Shane Clenton
P.D
Grant O'Malley
Nathan Lowe
Jock Grady
Jodi Bekeley
Clarissa 
Marley
Jenny Penfold
Nathan A

 Double Unders - 

Les Smith (C)
Loz
Binny
Iron Back
Jodi Cummings
Ashlee
Matt Middleton
Brad
Amanda Goff
Rachel Gaynor

WOD - Tuesday, 24th September, 2013

1. Take 20 Minutes to find your -

Hang Snatch 2RM

Reps unbroken

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2. As Many Rounds as Possible in 12 Minutes of -

15 x Overhead Squat 40/30kg
10 x Knees to Elbow

Recover with the best.


WOD - Monday, 23rd September, 2013

1. Every Minute on the Minute for 15 Minutes -

1 x Squat Clean

Maintain a min of 85% of you 1RM. 
Your score will be total Load lifted over the course of the 15 lifts.

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2. "Back Squat"

4 - 4 - 4 - 4 - 4 

all @80% of your 1RM

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3. As Many Rounds as Possible in 5 Minutes of -

8 x Front Squat 60/40kg
10 x Push Ups




WOD - Saturday, 21st September, 2013

1. "Thruster"

1 - 1 - 1 - 1 - 1

90 to 105% 1rm

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2. "Reebok CrossFit Open WOD 13.4"

As Many Reps as Possible in 7 Minutes of -

3 x Clean & Jerk 60/42kg
3 x Toes to Bar
6 x Clean & Jerk 60/42kg
6 x Toes to Bar
9 x Clean & Jerk 60/42kg
9 x Toes to Bar
12 x Clean & Jerk 60/42kg
12 x Toes to Bar
15 x Clean & Jerk 60/42kg
15 x Toes to Bar
18 x Clean & Jerk 60/42kg
18 x Toes to Bar

Infinite Ladder until time ceases.







WOD - Friday, 20th September, 2013


1. "Fight Gone Bad"

Three rounds for Reps of -


                                                              Wall-ball 10/7kg (Reps)
Sumo deadlift high-pull 35kg(Reps)
Box Jump 20" box (Reps)
Push-press 35kg (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.




WOD - Thursday, 19th September, 2013

1. "Diane"

For time, 21- 15 - 9 of -

Deadlift 102/70kg
Handstand Push Ups

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2. As Many Rounds as Possible in 8 Minutes of -

10 x Walk Lunge
10 x Squats
10 x Burpees




WOD - Wednesday, 18th September, 2013

1. For Time -

Run 1600m
50 x Wall Ball 10/7kg
Run 1200m
40 x Wall Ball 10/7kg
Run 800m
30 x Wall Ball 10/7kg
Run 400m
20 x Wall Ball 10/7kg
Run 200m
10 x Wall Ball 10/7kg

"4       4      5"


WOD - Tuesday, 17th September, 2013

1. For Time, 5 Rounds of -

20 x Pull Ups
30 x Kettlebell Swings
40 x Double Unders

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2. Tabata

Push Ups
Sit Ups


WOD - Monday, 16th September, 2013

1. "Jerk"

2 - 2 - 2 - 2 - 2

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2. With a 10 Minute time cap -

Run 800m
30 x Clean & Jerk 75/45kg
As Many Rounds as Possible of "Cindy"

"Gifts from Abroad"

Thank You Matt and Nic


WOD - Saturday, 14th September, 2013

1. "Overhead Squat"

1 - 1 - 1 - 1 - 1

"Front Squat"

1 - 1 - 1 - 1 - 1

"Back Squat"

1 - 1 - 1 - 1 - 1

You Must try and increase the load for each of the 15 sets.

Max Out


WOD - Friday, 13th September, 2013

1. As Many Rounds as Possible in 10 Minutes of -

5 x Deadlift 110/75kg
10 x Ring Dips
Run 100m

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2. As Many Rounds as Possible in 8 Minutes of -

3 x Cleans 90/55kg
6 x Toes to Bar

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3. As Many Rounds as Possible in 6 Minutes of -

3 x Thrusters 50/35kg
6 x Ring Rows






WOD - Thursday, 12th September, 2013

1. "Snatch High Pull"

3 - 3 - 3 - 3 - 3

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2. As Many Rounds as Possible in 14 Minutes of -

5 x Burpee Box Jump
30 x Double Unders

PD & EB


WOD - Wednesday, 11th September, 2013

1. For Time, 50, 40 , 30 of -

Wall Ball 10/7kg
Pull Ups
Push Ups

On completion of the above triplet -

Run 1600m

"I Got This"



WOD - Tuesday, 8th September, 2013

1. "Power Clean/Squat Clean/Jerk"

1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1

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2. As Many Rounds as Possible in 15 Minutes of -

Farmers Carry 50m 2 x 32/24kg
20 x Kettlebell Swings 32/24kg

Farmers Walk





WOD - Monday, 9th September, 2013

1. Take 12 Minutes to find your 20RM -

"Back Squat"

--------------------------------

2. As Many Reps as Possible in 3 Minutes for each of -

Handstand Push Ups
Thrusters 30/20kg
Box Jump 24/20
Knees to Elbow




WOD - Saturday, 7th September, 2013

1. As Many Rounds as Possible in 15 Minutes of -

5 x Box Jump 30/24"
6 x Split Jerk 80/55kg (Alternating Foot)
7 x Power Cleans 80/55kg

Immediately on Completion take 10 Minutes to find your 1RM -

"Front Squat"

Thank You to Our Prestigous sponsors



WOD - Friday, 6th September, 2013

1. For Time, with a 25 minute cut off -

5 Rounds of "CINDY"

"ISABEL"

"ANNIE"

AMRAP of "HELEN"



WOD - Thursday, 5th September, 2013

1. "Hang Clean"

2 - 2 - 2 - 2 - 2

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2. As Many Rounds as Possibly in 11 Minutes of -

10 x Burpees (Head Touch)
  15 x Kettlebell Swings 24/16kg
20 x Walking Lunges




WOD - Wednesday, 4th September, 2013

1. For Time, 21 - 15 - 9 of -

Push Up
Toes to Bar

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2. For Time -

30 x Wall Ball 10/7kg
15 x Deadlift 140/90kg
20 x Wall Ball 10/7kg
10 x Deadlift 140/90kg
10 x Wall Ball 10/7kg
5 x Deadlift 140/90kg

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3. As Many Reps as Possible in 8 minutes of -

Double Unders



WOD - Tuesday, 3rd September, 2013

1. As Many Rounds as Possible in 20 Minutes of -

10 x Chest To Bar Pull Ups 
5 x Squat Clean 85/50kg
4 x 50m Shuttle Sprints

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