November 2014

Rotating EMOM for 31 minutes (AMRAP Burpees) A) 3 Overhead Squats (62.5/45kg) B) 6 Power Cleans (62.5/45kg) C) AMRAP Burpees Minute 15:00 - 15:59 - Plank *Scoring: Total Burpees - (Seconds missed during in the Plank + Reps missed) = Final Score eg. If I complete 102 Burpees through the workout but lost...

Thanks to everyone who helped to look after the gym and with the clean up after the storm. Well done also to the determined (crazy) few that turn up and get into it despite rain, hail and flying debris. Partner WOD Alternating each movement AMRAP in 20...

A) Strict Press - Off the deck. Sub Bench Press if you cannot go overhead. 3 x 5 x 80% B) 3 rounds for time: 400m Run 20 Pushups (^Weighted 15/5kg) 10 Kettlebell Swings (24/16kg) (^32/24kg) [caption id="attachment_7968" align="aligncenter" width="430"] Luke F[/caption]...

"3 Wise Men" A) "Ben" AMRAP in 4 minutes: 5 Hang Snatches (Full or Power. 62.5/45kg) 10 Lateral Burpees Rest 2 minutes B) "Beau" AMRAP in 4 minutes: 10 Power Cleans (62.5/45kg) 20 Pull-Ups Rest 2 minutes C) "Jeremy" AMRAP in 4 minutes: 15 Box Jumpovers (24/20") 30 Wall Ball (9/6kg) [caption id="attachment_7961" align="aligncenter" width="468"] Go Crystal Mahony[/caption]...

7.30am Class only. Spectators welcome! Workout #1 - “ Air Force ” With a 15 minute time cap, begin each minute with 4 Burpees and  complete: For time: 20 Thrusters (45/30kg) 20 SDHP  (45/30kg) 20 Push Jerks  (45/30kg) 20 Overhead Squats  (45/30kg) 20 Front Squats (45/30kg) This will be the first of three workouts scheduled...

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