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 - Thursday, 26th September, 2013

1. "EVA"

"Now's the time to lift"

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"

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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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