Daily WOD

Thursday, 23/02/12

Snatch 1-1-1-1-1-1-1 If you're following any of the games and watching the leaderboard, look out for this guy - Doug Armstrong.  He's the one without the shirt on, don't worry too much about the bloke in the blue hat. Second at this year's Hard'nup Challenge, Dougie is fired...

Wednesday, 22/02/12

"Elizabeth" For time: 21-15-9 Squat Clean 60/40kg Ring Dips This was the photo last time we did "Elizabeth". It's worth another round....

Tuesday, 21/02/12

5 rounds for time: 400m Run 8 Burpee Box Jumps 12 Toes to Bar httpv://www.youtube.com/watch?v=Sa4xjVQ9KUk...

Monday, 20/02/12

Happy Birthday Sue Webb!! (and to our earlier Februarians: Sue O'Connor, Ian Miller and Hayley Curtis) WOD Press 3-3-3-3 Mini Metcon 3 rounds for time: 15 Jumping Lunges 12 Log Roll Pushups 9 Easy Rocks httpv://www.youtube.com/watch?v=TLfkY97KpiI...

Sunday, 20/02/12 – Rest Day

Saturday, 18/02/12

"Diane” For time: 21-15-9 Deadlift 100/70kg Handstand Pushups httpv://www.youtube.com/watch?v=Kt_95-r5daI...

Friday, 17/02/12

For time: 2km Row Strength: Weighted Pullups 3-3-3-3-3-3-3 ...

Thursday, 16/02/12

Tabata Thursday - Following the Tabata protocol (20 seconds work : 10seconds rest) for 4 rounds per station.  Score is total reps across all 20 intervals. Row (for Calories) Rest one minute Double Unders (If your continuous PR is 50+ every fourth DU counts, 31-50 every third one counts,...

Wednesday, 15/02/12

“Cindy” Complete as many rounds as possible in 20 minutes: 5 Pullups 10 Pushups 15 Squats  ...

Tuesday, 14/02/12

For time: 500m Row 5 Thrusters (30/20kg) 5 SDHP (30/20kg) 400m Run 4 Thrusters (30/20kg) 4 SDHP (30/20kg) 30 Double Unders 3 Thrusters (30/20kg) 3 SDHP (30/20kg) 20 Box Jumps (24/20") 2 Thrusters (30/20kg) 2 SDHP (30/20kg) 10 Burpees 1 Thruster (30/20kg) 1 SDHP (30/20kg) ...