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    Daily WOD

    A) “Isabel” For time: 30 Snatches (60/40kg) OR B) “Randy” For time: 75 Power Snatches (35/25kg) ...

    30 November, 2012 /

    Strictly Unofficial Benchmark WOD as designed by Trent: "Sha-nay-nay" 800m Run Then 4 rounds of: 25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run  ...

    29 November, 2012 /

    Tabata time! *5 stations, 8 intervals per station, 20 seconds of work per interval with a 10 second rest between intervals. * 1 minute rest between stations *Tally each station separately. Add all scores except for double unders for total score. - Double Unders (Scored on its own) - Row...

    28 November, 2012 /

    A) AMRAP in 20 minutes 9 Kettlebell Swings (24/16kg) 8 Weighted Step-ups (24/16kg. Alternate legs each round.) 9 Pullups OR B) "Johnson" AMRAP in 20 minutes: 9 Deadlifts (110/75kg) 8 Muscle-Ups 9 Squat Cleans (70/47.5kg) ...

    27 November, 2012 /

    A) Press 3-3-3 Push Press 3-3-3 B) 6 minute AMRAP (4 x 90 second stations) - Box Jumps (30/24") - Hanging L-Sit (every 2 seconds accumulated = 1 rep) - Overhead Lunges (20/15kg) - Russian Twists (20/15kg) All the best to Big T with his new gym at West End - Gym Nation...

    26 November, 2012 /

    1km Row *21-15-9 *SDHP (50/35kg) *Ring Dips 1km Run httpv://www.youtube.com/watch?v=AaYHWNM0jOM...

    25 November, 2012 /

    A) “Cindy” (or a sneaky "Chelsea") AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats OR B) "Ralph" 4 rounds for time: 8 Deadlifts (110/80kg) 16 Burpees 3 Rope Climbs 600m Run Welcome to Sarah and Camille who thoughtfully coordinated their outfits for their intros even though they had never met before, and while this may seem...

    23 November, 2012 /

    AMRAP in 20 minutes: 20 Double Unders 20 Wall Ball 3 Wall Climbs 200m Run httpv://www.youtube.com/watch?v=-J8UtZR6Z4E I am a little bit concerned about posting this now that Ozzie's in the house. Don't try this at home kids, or at our gym Oz....

    22 November, 2012 /

    A) High Hang Snatch 5 x Bar then 2-2-2-2-2-2-2 These are incrementing sets. Only increase weight if both reps are solid. B) Incrementing ladder of High Hang Snatches for 8 minutes beginning each round with 5 Pushups and 5 V-Ups. httpv://www.youtube.com/watch?v=bpHJCLc0th4...

    21 November, 2012 /
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