31 Mar Sunday, 01/04/12 – Rest Day
The many faces of "Murph" ...
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March 2012
30 Mar Saturday, 31/03/12
Today we begin the Healthy Habits Challenge. At 9.30am we will be outlining the conditions of the competition and benefits of the dietary approach involved. WOD "Murph" For time: 1.6 km Run 100 Pullups 200 Pushups 300 Squats 1.6 km Run If you have a 10kg vest wear it. Scaling options, as always, will be...
29 Mar Friday, 30/03/12
Weighted Dips 3-3-3 But wait, there's more...
28 Mar Thursday, 29/03/12
Double AMRAP #1 - AMRAP in 8 minutes: 7 Toes to Bar 7 Box Jumps (30/24") Rest 3 minutes, then: #2 - AMRAP in 8 minutes: 7 KB Swings (32/24kg) 7 Weighted Situps (10/10kg) ...
27 Mar Wednesday, 28/03/12
10 sets to find max load. The first set begins with an unloaded bar and all movements must be completed without dropping the bar for the set to count. 1 Power Clean - 5 Front Squats - 1 Push Press ...
26 Mar Tuesday, 27/03/12
Note: The gym will be closed for the public holidays on Good Friday, April 6 and Easter Monday, April 9. We will be posting workouts that you can do at home. Next month we begin the Healthy Habits Challenge. This Saturday at 9.30am we will be outlining...
25 Mar Sunday, 26/03/12 – Rest Day
23 Mar Saturday, 24/03/12
Games WOD 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 3 Thrusters 45/30kg 3 Chest to Bar Pullups 6 Thrusters 45/30kg 6 Chest to Bar Pullups 9 Thrusters 45/30kg 9 Chest to Bar Pullups Continue incrementing by 3 reps of each movement every round. OR 7 Rounds for time: 400m Run 10...
22 Mar Friday, 23/03/12
Deadlift 3-3-3 Then: 5 Rounds for time 10 Box Jumps (24/20") 10 Kettlebell Swings (24/16kg) ...
21 Mar Thursday, 22/03/12
Press - Push Press - Push/Split Jerk 10 x (1 - 2 - 3) You have 10 sets to find your max load for 1 Press, 2 Push Presses and 3 Push or Split Jerks without racking or dumping the bar during the set. Your first set...