Workout of the Day

14 Jun Monday, 15/06/15

Posted at 19:59h in Workout of the Day by Jim King 4 Comments

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5 rounds for time: 24 Double Unders (^UB) 12 Pushups (^Strict Dips) 9 Box Jumps (24/20") (^30/24") 6 Cleans (60/40kg) (^70/50kg) ...

13 Jun Sunday, 14/06/15 – Rest Day

Posted at 17:10h in Workout of the Day by Jim King 3 Comments

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We've got possums. ...

12 Jun Saturday, 13/06/15

Posted at 20:15h in Workout of the Day by Jim King 1 Comment

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A) "Fran" For time: 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups Rest 5 minutes B) 10 minutes to find Thruster 3RM httpv://www.youtube.com/watch?v=9yp5bsbfSe0...

11 Jun Friday, 12/06/15

Posted at 20:15h in Workout of the Day by Jim King 2 Comments

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A) Deadlift 1RM B) Team Prowler challenge Open Gym - Metcon "Claudia" 5 rounds for time: 400m Run 20 KB Swings (24/16kg) - Gymnastics Core strength, backward rolls, parallettes, ring strength (if time) -Weightlifting ($5) Snatch complex, snatch deadlift ...

10 Jun Thursday, 11/06/15

Posted at 21:00h in Workout of the Day by Jim King 2 Comments

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A) EMOM for 10 minutes: 5 Back Squats 10 Pushups (^Strict HSPU) B) EMOM for 10 minutes: 5 Power Cleans 10 Lunges (^20/15kg OHL) ...

09 Jun Wednesday, 10/06/15

Posted at 20:03h in Workout of the Day by Jim King 2 Comments

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For time: 1000m Row Rest 1 minute 5 x 12 Box Jumps (24/20") 8 Power Snatches (45/30kg) (^62.5/45kg) 8 Toes-to-Bar (^4 Muscle-Ups) Rest 1 minute 50 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=8fhYB3R8vbU...

08 Jun Tuesday, 09/06/15

Posted at 20:06h in Workout of the Day by Jim King 3 Comments

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A) EMOM for 10 minutes: 5 Strict Presses 7 Russian Kettlebell Swings B) EMOM for 10 minutes: 5 SDHP 7 Burpees Queen's Birthday crowd. ...

07 Jun Monday, 08/06/15

Posted at 19:51h in Workout of the Day by Jim King 3 Comments

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8.00am - 10.00am No other classes today. WOD - starting at 8.00am A) “Hidalgo” For time: 3.2km Run REST 2 minutes 20 Squat Cleans (62.5/45kg) 20 Box Jumps (24/20") 20 Overhead Lunges (20/15kg) 20 Box Jumps (24/20") 20 Squat Cleans (62.5/45kg) REST 2 minutes 3.2km Run Scaling options: A1 - Half Hidalgo (no rest) A2 - Quarter run, full reps (no rest) B) “Hortman” AMRAP in...

06 Jun Sunday, 07/06/15 – Rest Day

Posted at 21:02h in Workout of the Day by Jim King 0 Comments

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The gym will be open on Monday 8.00 - 10.00am. There will be two programmed workouts to choose from. They are both long workouts but the usual scaling and modifications will be provided for you to adapt the workout appropriately. Preparation for these workouts will...

05 Jun Saturday, 06/06/15

Posted at 19:33h in Workout of the Day by Jim King 1 Comment

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Monday Public Holiday 8.00 - 10.00am Open Gym WOD A) “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) or B) "Naughty Nancy" 4 rounds for time: 600m Run 25 Overhead squats (62.5/45kg) ...

Workout of the Day

14 Jun Monday, 15/06/15

13 Jun Sunday, 14/06/15 – Rest Day

12 Jun Saturday, 13/06/15

11 Jun Friday, 12/06/15

10 Jun Thursday, 11/06/15

09 Jun Wednesday, 10/06/15

08 Jun Tuesday, 09/06/15

07 Jun Monday, 08/06/15

06 Jun Sunday, 07/06/15 – Rest Day

05 Jun Saturday, 06/06/15

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