September 2013

20 Sep Saturday, 21/09/13

MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD A) "Tillman" 7 rounds for time: 7 Deadlifts (142.5 / 100kg) 200m Run 15 Pullups 45 Seconds Rest or B) Open 13.3 AMRAP in 12 minutes of: 150 Wall balls (9/6kg) 90 Double-unders 30 Muscle-ups [caption id="attachment_4838" align="aligncenter" width="512"] Stef P[/caption]...

19 Sep Friday, 20/09/13

This weekend we have two teams and a number of individuals competing in The Battle in the Switch at Ipswich Indoor Sports Centre, Warwick Road, Ipswich - next to the Ipswich Showgrounds and Close to UQ. They'd love some support so it would be great if...

18 Sep Thursday, 19/09/13

MOBILITY 6.15-7.00pm SEMPER PARATUS 2013 INDIVIDUAL WOD With a 15 minute time cap: 1000m Row Then Heavy "Elizabeth" 15 Squat Cleans (85/55kg) 21 Ring Dips 12 Squat Cleans (85/55kg) 15 Ring Dips 9 Squat Cleans (85/55kg) 9 Ring Dips [caption id="attachment_4828" align="aligncenter" width="380"] Shiny Sam[/caption]  ...

17 Sep Wednesday, 18/09/13

A) With a 5 minute time cap: 50 Kettlebell Swings (32/24kg) 25 Burpee Box Jumps (24/20") B) 5 rounds for time: 400m Run 15 Power Snatches (35/25kg) In between doing workouts, coaching workouts and talking workouts Jess likes to...

16 Sep Tuesday, 17/09/13

MOBILITY  6.15-7.00pm - Back Squat 5 x 50% of 1RM 5 x 60% 4 x 70% 3 x 80% Max Effort @ 90% Finisher: Max Effort at 80% If you do not know what your 1RM is today’s mission is to find it. - Grunt work Farmer Carry - 2 x 10m shuttles for max load....

15 Sep Monday, 16/09/13

A) Strict Press (12 minutes) 5 x 50% of 1RM 5 x 60% 4 x 70% 3 x 80% Max Effort @ 90% Finisher: Max Effort at 80% Record heaviest weight completed for at least 3 reps. If you do not know what your 1RM is today's mission is to find it. Prioritise this...

14 Sep Sunday – Rest Day

13 Sep Saturday, 14/09/13

MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD A) AMRAP in 25 minutes: 7 Burpee Box Jumps (24/20") 11 Thrusters (40/30kg) 14 KB Power Cleans (24/16kg) B) AMRAP in 25 minutes: "Tom" 7 Muscle-Ups 11 Thrusters (70/47.5kg) 14 Toes-to-Bar [caption id="attachment_4793" align="aligncenter" width="478"] Julian[/caption]...

12 Sep Friday, 13/09/13

For time: 400m Row 50 Double Unders 10 Toes-to-Bar 800m Run 50 Double Unders 10 Toes-to-Bar 800m Run 50 Double Unders 10 Toes-to-Bar 400m Row Optional Bonus WOD Welcome back Foxy...

11 Sep Thursday, 12/09/13

MOBILITY 6.15-7.00pm WOD 3 x 7 minute AMRAPs for Total Reps Rest 2 minutes between stations 1) 3 Rope Climbs 7 Burpees 2) 3 Power Snatch (45/30kg) 7 Overhead Squats (45/30kg) 3) 3 Kettlebell Cleans (2 x 24/16kg KB) 7 x 10m Farmer Carries (2 x 24/16kg KB) Scharfty and Michael L...