11 May Saturday, 12/05/12
Games Open 11.2 As many rounds and reps as possible in 15 minutes:- 9 Deadlift (70, 45kg) 12 Pushups 15 Box Jump (24, 20") ...
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May 2012
10 May Friday, 11/05/12
Weighted Dips 5-5-5 Also: 1 minute of L-Sit 2 minute Superman Hold 5 Rope Climbs 10 Skin-the-Cat 20m Handstand Walk httpv://www.youtube.com/watch?v=gRnVf37gUZA...
09 May Thursday, 10/05/12
2km Row 50 Kettlebell Snatch 5 Rounds for time: 3 Wall Climbs 6 Pistols 9 Kettlebell Swings ...
08 May Wednesday, 09/05/12
21*-18*-15*-12* Pullups Russian Twists (15/10kg) *50 Double unders httpv://www.youtube.com/watch?v=YINDZWjR3rY&feature=youtube_gdata_player...
07 May Tuesday, 08/05/12
Clean and Jerk Find 1RM then: "Grace" For time: 30 Clean and Jerk (60/40kg) httpv://www.youtube.com/watch?v=ME91c_-jMQg&feature=related ...
06 May Monday, 07/05/12
The gym will be closed this morning for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. At home or in a park: "Shake the Walls" + "BW6" "Shake the Walls" 10 rounds for time: 10 second handstand 10 Squats "BW6" For time: 21-15-9 Lunges (L+R = 1 Rep) Situps Burpees Suggested...
05 May Sunday, 06/05/12 – Rest day
The gym will be closed in the morning on Monday for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. httpv://www.youtube.com/watch?v=gXDMoiEkyuQ&feature=player_embedded#! ...
04 May Saturday, 05/05/12
The gym will be closed in the morning on Monday for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. Weightlifting Class 9.30am today. WOD "Daniel" For time: 50 Pull-ups 400m Run 21 Thrusters (42.5/30kg) 800m Run 21 Thrusters (42.5/30kg) 400m Run 50 Pull-ups Or “Claudia” 5 rounds for time: 20 Kettlebell Swings (24/16kg) 400m run Farewell for now...
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03 May Friday, 04/05/12
Power Snatch 15 minutes to find your 1RM Then: Incrementing Ladder – AMRAP in 12 mins. Power Snatch @ 2/3 of 1RM Bar Facing Burpee Sumo Deadlift High Pull Perform one of each exercise in the first round, two of each in the second round, three of each in the third...