WOD - Monday, 3rd December, 2012

Every Minute on the Minute for 15 minutes -

1 x Squat Clean

For total load

Rest, then -

For max reps, 8 Rounds of -

20 seconds of Push Press 35/20kg

10 seconds rest

20 seconds walking Lunge

10 seconds rest

WOD - Saturday 1st December, 2012

As many rounds as possible in 20 minutes of -

?m Swim

? x Squat

"Breathe"

Christmas/New Year Opening times

MONDAY, DECEMBER 24th - ALL MORNING SESSIONS as NORMAL

MONDAY, DECEMBER 24th - 3:30 AND 4:30 SESSION ONLY

TUESDAY AND WEDNESDAY - DECEMBER 25th & 26th - CLOSED

THURSDAY AND FRIDAY - DECEMBER 27th & 28th - OPEN GYM 7am to 10am

SATURDAY - DECEMBER 29th - Normal session at 9am

MONDAY - DECEMBER 31ST -  OPEN GYM 7am to 10am

TUESDAY - JANUARY 1st - CLOSED

WEDNESDAY - JANUARY 2nd - - No 5 am session  - All other SESSIONS RETURN TO NORMAL

WOD - Friday, 30th November, 2012

Overhead Squat

5 - 5 - 5 - 5 - 5

Rest, then -

"Diane"

For time, 21-15-9 of -

Deadlift 102/70kg

Handstand Push Up

"Intense"

WOD - Thursday, 28th November, 2012

"Wood"

For time, 5 Rounds of -

Run 400m

10 x Burpee Box Jump 24/20"

10 x Sumo Deadlift High Pull 42/30kg

10 x Thrusters 42/30kg

1 minute rest.

"Leave Nothing"

WOD - Wednesday, 28th November, 2012

For Time -

200 x Squats

10 minute time cap

Rest, then -

"Death By Pull Up"

1 x Pull up 1st minute

2 x Pull Ups 2nd minute

3 x Pull Ups 3rd minute

4 x Pull Ups 4th minute

etc, etc, etc

Stop when you can't keep up with the minute number

Rest, then -

For time -

100 x Push Ups

7 minute time cap

"Stay tight"

WOD - Tuesday, 27th November, 2012

"Push Press"

2 - 2 - 2 - 2 - 2

Rest, then -

"DT"

For time, 5 Rounds for time -

12 x Deadlift 70/47.5kg

9 x Hang Cleans 70/47.5kg

6 x Chest to overhead 70/47.5kg

"Keep Going"