WOD - Thursday, 12th November, 2015

1. For Time, 40, 30, 20, 10 of -

Ring Dips 

Wall Ball 10/7kg

Handstand Walk (metres)

Run 400m at the end of each round

Every time you break a movement perform 1 x Strict Pull Up/Jumping Pull Up

WOD - Wednesday, 11th November, 2015

1. In Teams of 2, For Time -

200 Calories Air Bike

10 Minute Cap

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2. In Teams of 2, For Time -

Row 2.4km

10 Minute Cap

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3. In Teams of 2, For Time -

60 x Burpee Box Jumps (5 each)

30 x Bar Muscle Ups/Strict Pull Ups

10 Minute Cap

WOD - Tuesday, 10th November, 2015

1. Power Clean/ Push Jerk

Take 12 Minutes to Find a heavy single then perform -

1 - 1 - 1 

@ 90% of Heavy Single

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

3 x Strict Handstand Push Ups/6 x DB Push Press

30 x Double Unders

WOD - Monday, 9th November, 2015

1. "Back Squat"

5 - 5 - 5 - 5 - 5 

all @77% of 1rm

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2. As Many Rounds and Reps as Possible for 3 Rounds of -

5 Minutes of "Cindy"

1 Minute of Squat Cleans 80/50kg 

(for BBF option - DB hang squat cleans)

WOD - Saturday, 7th November, 2015

1. For Time -

50 x Box Jumps 24/20"

50 x Thrusters 20kg

50 x Good Morning 20kg

50 x Walk Lunge

50 x Burpees

50 x Wall Ball 10/7kg

50 x Box Jumps 24/20"

25 Minute Cap

WOD - Friday, 6th November, 2015

1. "Bench Press"

Take 12 Minutes to find your heaviest Single

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2. Tabata

Kettlebell Swings 32/24kg

Push Ups

Sit Ups

Run 

(50m shuttles - 20 sec run 10 sec rest on spot)

WOD - Thursday, 5th of November, 2015

Thank you to all who battled through todays WOD, you were all exceptional.

If you made it today you can scroll to the bottom of the page if you like!! 

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On another note though for all who didn't come today until the last minute.

Life happens. I will accept most things you tell me when you can't make it to one of our sessions on any given day. 

Honestly! For Example;

"I've had a shit day" - Accepted

"I was hungover from Melbourne Cup" - Accepted (I wish I was with you)

"I can never make it Wednesdays" - Accepted

"I'm on my death bed" - Accepted

"I was trying so hard to achieve one of my goals (that I have written down in my note book) that I slipped and injured myself in the process. I wasn't pushing myself so hard because I want to go the games next year, but because I'm trying to be the best human I can possibly be. 

So I'm now in hospital awaiting surgery, so I need a few days off" - Accepted (Love you Andrea)

"I'm awaiting imminent death by way of attack from Aliens" - Accepted

"I had to do OT to pay for Family Christmas presents" - Accepted

"Work stops me from going on Wednesdays" - Accepted

"My family was sick and I needed to be there for them" - Accepted x 10

And many more......

Here's a list of things, that if said by you to yourself or to anyone else today need to make you rethink what it is you expect to get from your training with us........ such as.

"I hate running" - So do I. However it helps me achieve my goals, so I'm fucking doing it.

"It was wet" - Next week when it's 40 degrees you'll be wishing you were working out in the mild conditions today. So just harden up.

"I can't run that far" - Most of us can't, however our cut offs and coaches will save you from doing anything that you are not ready or capable of doing.

"I'm too injured" - You don't trust your coaches. As simple as that.

"I'm too sore" - If you've been with us for longer than 6months you know how this works??

Finally. 

You didn't start training with us because you like easy.

So stop expecting it. 

 N.B. Don't look at the WOD for the next day if that is what it takes to get you to the gym.

Talk to me about the above if you disagree with the above not with one another.... Our community has given me the responsibility of making you all the best you can be physically and I will do anything it takes to get you to the gym. 
Even pissing you off if need be.

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1. In Teams of 2 - As Many Rounds as Possible in 30 Minutes of -

3 x Muscle Ups

4 x Clean and Jerks 50/35kg

5 x Overhead Squat 50/35kg

6 x Back Squat 50/35kg

8 x Walk Lunge 50/35kg (in back rack)