WOD - Saturday, 1st February, 2014

1. "Bench Press"

7 - 7 - 5 - 5 - 3

Go as close to Max as possible without failing a set.

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

"Randy"

For Time -

75 x Snatch 35/25kg

Partner Up and Judge one another. 10 Minute Cut Off.

"THE BEAR"


WOD - Friday, 31st January, 2014

1. For Time, 4 Rounds of -

150 x Double Unders
Run 800m
Rest 2 Minutes

40 Minute Cut Off


WOD - Thursday, 30th January, 2014

1. For Time -

40 x Kettlebell Swings 32/24kg
60 x Walk Lunge steps

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

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

8 x Handstand Push Ups
8 x Burpee Box Jump 24/20"
8 x Wall ball 10/7kg





WOD - Wednesday, 29th January, 2014

1. "Reuben"

For Time, 7 Rounds of -

15 x Chest to Bar Pull Ups
24 x Squats
1 x Deadlift 170/110kg
14 x Push Ups


WOD - Tuesday, 28th January, 2014

1. "Power Clean"

2 - 2 - 2 - 2 - 2

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

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

3 x Cleans 90/50kg
5 x Front Squat 90/50kg
50 x Double Unders




WOD - Monday 27th January, 2014

1. For Time -

20 x Thrusters 45/30kg
20 x Sumo Deadlift High Pull 45/30kg
20 x Jerk 45/30kg
20 x Overhead Squat 45/30kg
20 x Front Squat 45/30kg

At the top of every minute perform 5 x Burpees

Public Notice - Our Kids return to School this week!!

This week the kids will go back to school and although it is a relief for a lot of parents due to juggling work with child care, I welcome it only because of the thought that Max and Jesse will gain opportunities to learn more about themselves and the world away from our uniquely brilliant community.

I would like to publicly thank both Max and Jesse for being such a great support to us over the last 6 weeks. The busiest we have ever been.

I will miss Jesse's constant desire to help and work when there is stuff to get done. She's our sweet Girl, who is always helping the younger children at the gym play safely and responsibly when things get a bit wild.
 I will also miss training with Max, he has worked as hard as anyone in our gym over the last 6 weeks and he has pushed me as hard as any training partner I have ever had. He is an inspiration to me and all at our gym. 

To Max and Jesse Thank You. Mum and Dad Love You beyond words.




WOD - Saturday, 25th January, 2014

1. For Time - 

21 - 15 -  9 of -

Kettlebell Clean and Jerk 24/16kg (Left Arm)
Kettlebell Clean and Jerk 24/16kg (Right Arm)
Toes to Bar

Rest 4 Minutes Precisely

20 - 15 - 10 of -

Kettlebell Swing 24/16kg
Taters 24/16kg

Buy Out -

Run 1600m

(Cut off 25 minutes - Do the Run in shuttles if you have not made it out of the gym before 19 minutes)

Remember those who you are training to be better for this weekend.....




WOD - Friday, 24th January, 2014

1. Take to 10 Minutes to practice -

Ring Push Ups

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

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

5 x Strict Pull Ups
10 x Ring Push Ups
15 x Front Squat 30/20kg


WOD - Thursday, 23rd January, 2014

1. With a 5 Minute Time Cap -

50 x Thrusters 20kg
Max Toes to Bar

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

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

80 x Overhead Squat 20kg
Max Sit Ups

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

1. With a 10 Minute Time Cap -

100 x Burpees
Max Reps Deadlift 60/40kg





WOD - Wednesday, 22nd January, 2013

1. "Back Squat"

3 - 3 - 3 - 2 - 2 - 2

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

2. As Many Rounds as Possible in 7 Minutes of -

1 x Clean and Jerk 100/62kg
10 x Box Jumps 30/24"



WOD - Tuesday, 21st January, 2013

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

15 x Wall Ball 10/7kg
10 x Overhead Walking Lunge 20/20kg
50 x Double Unders

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

2. For Time -

150 x Kettlebell Swings 24/16kg

Top of Every Minute -

3 x Wall Climbs

15 Minute cut off



WOD - Monday, 20th January, 2014

1. "Bradley"

For Time, 10 Rounds of -

100m Sprint
10 x Pull Ups
100m Sprint
10 x Burpees

30 seconds Rest


WOD - Saturday, 18th January, 2013

1. "Bench Press"

5 - 5 - 5 - 5 - 5

70 - 80/85% of 1 RM

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

2. In Teams of 2, As Many Rounds as Possible in 20 Minutes of -

30 x Clean & Jerk  60/40kg
30 x Burpee Pull Ups
30 x Sumo Deadlift High Pull 32/24kg Kettlebell
30 x Front Squats 60/40kg

Each Team Member Will have a Barbell and the reps will be completed in turns.

For example; Partner performs rep 1, Partner 2 Performs rep 2, Partner 1 performs rep 3, Partner 2 Performs rep 4, etc etc.


WOD - Friday, 17th January, 2014

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

9 x Deadlift 70/50kg
12 x Box Jump 24/20"
24 x Double Unders

Immediately after WOD take 12 Minutes to find your 1RM -

Front Squat

Think of the thousands of tourists who had photos in front of signs like these last year in LA...... Then, think of the handful of gifted athletes who took similar photos in front of signs like these......

Below - Part of the gifted few..... #PROVEN













WOD - Thursday, 16th January, 2014

1. With a 7 Minute Time Cap -

Run 800m
Max Metres Bear Crawl

Rest 4 Minutes

2. As Many Reps as Possible in 4 Minutes of -

 Bear Complex 60/40kg

Rest 4 Minutes

3. As Many Reps as possible in 5 Minutes of -

Muscle Ups/Sit Ups

Rest 4 Minutes 

4. With a 7 Minute Time Cap -

Run 800m
30 x Kettlebell Swings 32/24kg
Max Double Unders

"Poppy Zane"






WOD - Wednesday, 15th January, 2013

1. "Front Squat"

2 - 2 - 2 - 2 - 2

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

2. "Mary"

As Many Rounds as Possible in 20 Minutes of -

5 x Handstand Push Ups
10 x Pistol Squats (Alternate)
15 x Pull Ups


WOD - Tuesday, 14th January, 2014

1. As Many Reps as Possible in 7 Minutes of -

3 x Snatch 60/40kg
3 x Toes to Bar
6 x Snatch 60/40kg
6 x Toes to Bar
9 x Snatch 60/40kg
9 x Toes to Bar
12 x Snatch 60/40kg
12 x Toes to Bar
15 x Snatch 60/40kg
15 x Toes to Bar

Ascending ladder of 3's for each movement until time ends.

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

2. As Many Reps as Possible in 5 Minutes of  -

1 x Thruster 60/40kg
1 x Burpee (Lateral Jump Over Bar)
2 x Thrusters 60/40kg
2 x Burpees (Lateral Jump Over Bar)
3 x Thrusters 60/40kg
3 x Burpees (Lateral Jumps Over Bar)
4 x Thrusters 60/40kg
4 x Burpees (Lateral Jumps Over Bar)

Ascending ladder of 1 until time ends

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

3. For Time, 3 Rounds of -

20 x Push Ups
50 x Double Unders







WOD - Monday, 13th January, 2013

1. Clean and Jerk 

1 - 1 - 1

Work up to your Max and have no more than three attempts.

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

2. Every Minute on the Minute for 6 Minutes -

1 x Clean
2 x Jerk 

@80% of 1RM

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

3. For Reps, 2 Rounds of -

3 Minutes of - Wall Ball 10/7kg
Rest 1 Minute




WOD - Saturday, 11th January, 2013

1. As Many Rounds as Possible in 25 Minutes of -

40 x Burpees (Bar touch - out of reach)
10 x Thrusters 40/30kg
10 x Pull Ups
10 x Kettlebell Swings 24/16kg
30 x Burpees (Bar Touch - out of reach) 
20 x Thrusters 40/30kg
20 x Pull Ups
20 x Kettlebell Swings 24/16kg
20 x Burpees (Bar Touch - out of reach)
30 x Thrusters 40/30kg
30 x Pull Ups
30 x Kettlebell Swings 24/16kg
10 x Burpees (Bar Touch - out of reach)
40 x Thrusters 40/30kg
40 x Pull Ups
40 x Kettlebell Swings 24/16kg

"Man Test"




WOD - Friday 10th January, 2014

1. Push Press

2 - 2 - 2 - 2 - 2 

85 - 95% of 1RM Push Press

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

2. As Many Rounds as Possible in 9 Minutes of -

4 x Deadlift 140/90
6 x Box Jump 30/24"
Run 100m

 Immediately following the amrap above you have - 10 Minutes to find your 1RM

Deadlift




WOD - Thursday, 9th January, 2013

1. Every Minute on The Minute for 15 Minutes, for Load -

Power Clean

(If you are successful with a lift you have to increase load. You must decrease load is if you fail an attempt. You, then can only progress forward once an attempt is successful)

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

2. "Nasty Karen"

For Time -

150 x Wall Ball 10/7kg

Every Minute on the Minute perform 5 x Burpees

"To get results, occasionally there must be some discomfort. You have to earn the right to get what you want"





WOD - Wednesday, 8th January, 2014

1. Each For Time -

Run 1600m - Rest 
Run 1200m - Rest 
Run 800m - Rest 
Run 800m - Rest 
Run 400m - Rest 
Run 200m

"It's Part of it"




WOD - Tuesday, 7th January, 2013

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

30 x Front Squats 50/35kg
30 x Deadlift 50/35
30 x Front Squats 70/45kg
30 x Deadlift 70/45kg
20 x Muscle Ups

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

2. Death By -

Chest to Overhead 70/45kg
Push Up

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

3. As Many Reps as Possible in 3 Minutes of -

Walk Lunge 70/45kg (In Front Rack)

"Box Art"




WOD - Monday, 6th January, 2013

1. "Back Squat"

3 - 3 - 3 - 3 - 3 

all @ 80% of 1RM

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

2. For Time, 30 - 20 - 10 -

Ketllebell Swings 24/16kg
Box Jumps 24/20"
Pull Ups

With The Open Looming - Here's a snapshot of last years journey.



WOD - Saturday, 4th January, 2013

1. Partner WOD

For Time -

70 x Toes to Bar/Knee Raise (1 Partner working while 2nd partner hangs from bar)
60 x Handstand Push Ups (1 Partner works while other holds handstand)
50 x Chest to Overhead 75/50kg (1 partners work while 1 partner maintains front rack)
40 x Burpee Box Jumps 24/20" (Alternating)
200 x Double Unders (Partner 1 performs 100 - Then Partner 2 performs 100)
Run 800m (carry 1 x 20kg plate - not each)

(groups can only be working while one partner is maintaining the above resting positions)

40 min cut off






WOD - Friday, 3rd January, 2014

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

Run 800m
75 x Back Squats 60/40kg
Max Burpees to a 6" Target

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

2. Death by -

Snatch 60/40kg

"Just Keep Pushing"