Daily WOD

Wednesday, 17/04/13

Clean and Jerk 1RM Then "Grace" For time 30 Clean and Jerk (60/40kg) Annie T does "Grace" at male Rx'd weight. Action starts at 3:40 httpv://www.youtube.com/watch?v=ONNFgFmXyUQ...

16 April, 2013 / 0 Comments

MOBILITY 6.15-7.00pm Jerk 10-5-5-3-3-1-1-1 15 minutes to find 1RM. First set is with an empty barbell then increment as required. Then Ten rounds for time of: 15 Kettlebell Swings (24/16kg) 15 Situps (15 minute cutoff) [caption id="attachment_4160" align="aligncenter" width="800"] Kim LOpen awesomeness[/caption]...

15 April, 2013 / 0 Comments

Monday, 15/04/13

Hang Clean 10-5-5-3-3-1-1-1 15 minutes to find 1RM. First set is with an empty barbell then increment as required. Then Ten rounds for time of: 15 Deadlifts (60/40kg) 15 Push-ups (15 minute cutoff) [caption id="attachment_4154" align="aligncenter" width="800"] Hershcules Hunkmanovic Krushtolini.Open 13-2[/caption]...

14 April, 2013 / 0 Comments

Sunday, 14/04/13 – Rest Day

httpv://www.youtube.com/watch?v=MwQTeFD0OKQ...

13 April, 2013 / 0 Comments

Saturday, 13/04/13

MOBILITY 6.45-7.30am 7.30-8.15am Change of plan for the wet weather! A) "Sean" 10 rounds for time: 11 Chest-to-Bar Pullups 22 Front Squats (35/25kg) or B) 10 rounds for time: 7 Box Jumps (30/24") 7 Kettlebell Swings (32/24kg) 7 Strict Press (42.5/30kg) 7 V-Ups [caption id="attachment_4144" align="aligncenter" width="800"] Hoo Ru[/caption]...

12 April, 2013 / 0 Comments

Friday, 12/04/13

“Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (9/6kg) 50 Burpees 50 Double Unders ...

11 April, 2013 / 6 Comments

Thursday, 11/04/13

MOBILITY 6.15-7.00pm WOD Snatch 3x1 @ 90% of 1RM 3x1 @ 95% of 1RM 3x1 for max effort httpv://www.youtube.com/watch?v=VAaI49yDalQ&feature=player_embedded...

10 April, 2013 / 0 Comments

Wednesday, 10/04/13

With a 30 minute cutoff A) For time: 2 rounds of: 21 SDHP (40/30kg) 15 Box Jumps (24/20") 9 Strict Pullups 400m Run 21 Push Press (40/30kg) 15 Box Jumps (24/20") 9 Strict Pullups 400m Run Then 20 Calories on the Rower - included in time Or B) For time: 2 rounds of: 21 SDHP (50/35kg) 15 Back Squats (50/30kg) 9 Muscle-Ups 400m Run 21 Push Press (50/35kg) 15...

09 April, 2013 / 0 Comments

Tuesday, 09/04/13

MOBILITY 6.30-7.00pm (Half Hour class) Deadlift 1RM Finisher for time: 1km Run 50 x (1 Burpee, 1 Double Under) ...

08 April, 2013 / 0 Comments

Monday, 08/04/13

If you haven't yet submitted your score for 13.5 get it in before 9am today and finalise your Open result. “The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval: 3 Power Cleans (60/40kg) 6 Pushups 9 Squats httpv://www.youtube.com/watch?v=kPZvtIDLjpI...

07 April, 2013 / 9 Comments