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November 2013
08 Nov Saturday, 09/11/13
Due to the Immortals Team Challenge at the Gold Coast Convention Centre only the following classes are on today: 7.30am - Mobility 7.30am - WOD 8.30am - WOD “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run This may be completed as either an Individual or Partner...
07 Nov Friday, 08/11/13
DECEMBER 7 - Fundraiser. Please support this event. The above link to register is for everyone wanting to participate in this event. It will be a day of fun competition suitable for every level of fitness, and just like any other day in the gym the...
06 Nov Thursday, 07/11/13
Mobility 6.15pm WOD For time. 5 HSPU to begin each round of: 20-15-10-5 SDHP (42.5/30kg) Box Jumps (24/20") 1km Run to finish. httpv://www.youtube.com/watch?v=EEu42L0ufBY...
05 Nov Wednesday, 06/11/13
A) Game Open 13.4 Incrementing AMRAP in 7 minutes: 3 Clean and Jerk (61/43kg) 3 Toes-to-Bar 6 Clean and Jerk (61/43kg) 6 Toes-to-Bar 9 Clean and Jerk (61/43kg) 9 Toes-to-Bar Continuing this sequence until 7 minutes has elapsed. B) OTM for 10 minutes 5 Front Squats 20 Double-Unders httpv://www.youtube.com/watch?v=nUmRZtx77us...
04 Nov Tuesday, 05/11/13
Mobility 6.15pm WOD “Ralph” 4 rounds for time: 8 Deadlifts (110/80kg) 16 Burpees 3 Rope Climbs 600m Run Bring your rope-climbing shoes, socks etc. ...
03 Nov Monday, 04/11/13
A) Clean and Jerk 1 RM B) 15-12-9 Kettlebell Swing (32/24kg) Pukies (Burpee Pull-Ups) httpv://www.youtube.com/watch?v=qWkf7RufxVc httpv://www.youtube.com/watch?v=s8NKLSuG2F8...
02 Nov Sunday, 03/10/13 – Rest Day
httpv://www.youtube.com/watch?v=Be3Y7m8UgHQ...
01 Nov Saturday, 02/11/13
All the best to Oz over the weekend competing in the Schwartz's Iron Edge Challenge in Melbourne. Click here to watch the live feed. Mobility 6.45am 7.30am WOD 7.30am 8.30am “Hope” 3 rounds for total reps 5 stations per round 1 minute per station 1 minute rest between rounds Burpees Power Snatch (35/25kg) Box Jumps (24/20") Thrusters (35/25kg) Chest-to-Bar Pull-ups Compare to...