Daily WOD

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...

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....

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...

Sunday – Rest Day

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]...

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...

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...

Wednesday, 11/09/13

- Deadlift 1RM Use the following progressions to get you there. Have your numbers ready before arriving at the gym. 1 x 8 x 50% 2 x 5 x 60% 3 x 3 x 70% 2 x 2 x 80% 1 x 1 x 90% 1 x 1 x 100% 1RM - Games Open 11.2 AMRAP...

Tuesday, 10/09/13

MOBILITY 6.15-7.00pm WOD For time: 1200m Run 63 KB Swings (24/16kg) 36 Pull-ups 800m Run 42 KB Swings (24/16kg) 24 Pull-ups 400m Run 21 KB Swings (24/16kg) 12 Pull-ups [caption id="attachment_4774" align="aligncenter" width="703"] Jason V[/caption]...

Monday, 09/09/13

A) Clean and Jerk 1 RM (20 minutes) B) "Grace" For time: 30 Clean and Jerk (62.5/45kg) (15 minute time cap) httpv://www.youtube.com/watch?v=zNg1VgpwDVY    ...