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    Daily WOD

    WOD For time: Buy in: 50 Double Unders Then 5 rounds of: 5 Hang Power Cleans (60/40kg) 10 Ring Pushups 15 OH Lunge (20/10kg) Cash out: 50 Double Unders. INTRO WOD Strength: Press 5-5-5-5 2 minute challenges - Wall Ball, Pushups, Hanging L-Sit httpv://www.youtube.com/watch?v=nTczMKtmvdQ&feature=player_detailpage Ru's little brother...

    26 September, 2011 /

    WOD Front Squat 5-5-5-5 Ring Pushups 10-10-10-10 INTRO WOD Mini "Eva" 3 rounds for time: 400m Run 15 Kettlebell Swings 15 Pullups httpv://www.youtube.com/watch?v=m8GZlHJulc8&feature=player_detailpage...

    25 September, 2011 /

    WOD "Kelly" 5 rounds for time: 400m Run 30 Box Jumps 24" 30 Wall Ball 10/6kg INTRO WOD Mini "Kelly" 5 rounds for time: 200m Run 15 Box Jumps 15 Wall Ball   Intro Group - The blokes ...

    23 September, 2011 /

    WOD Turkish Getups 2-2-2 Then: "Claudia" 5 rounds for time: 20 Kettlebell Swings 24/16kg 400m Run INTRO WOD "Claudia" 5 rounds for time: 20 Kettlebell Swings 400m Run httpv://www.youtube.com/watch?v=0_wu6Ik6wSk&feature=player_detailpage...

    22 September, 2011 /

    WOD 25 Minute AMRAP: 2 Rope Climbs (15") 800m Run 20 GHD Situps 30 Double Unders Intro WOD Technique: Sumo Deadlift High Pull Handstand Pushup Then - 12 minute AMRAP: 20 Double Unders 2 Handstand Pushups 5 SDHP Intro group: Ania   ...

    21 September, 2011 /

    WOD Deadlift 3-3-3-3-3 Intro WOD 800m Run 20 Stepups 800m Run 20 Vertical Leaps 400m Run 20 Double Unders/80 singles 400m Run Intro Group: Joel Vs Hayley...

    20 September, 2011 /

    Happy Birthday Steph for last Saturday! Thanks for the BBQ, and Christian's ultra-endurance effort minding the tables fending off other park-goers. WOD Thruster 3-3-3-3 Then: "Jackie" 1000m Row 50 Thruster (20kg) 30 Pullups Intro WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds...

    19 September, 2011 /

    WOD 7 Rounds for max reps per round: 0:30 KB Snatch 24/16kg 0:15 Rest 0:30 Push-ups 0:15 Rest 0:30 Goblet Squats 24/16kg 1:00 Rest, then: 21-15-9 Weighted Russian Twist 12/8kg Toes-to-bar Score is calculated by subtracting the time in seconds to complete the second half of the workout from the total number of reps achieved in...

    18 September, 2011 /

    Enjoy a well earned rest today. One method of relaxation is demonstrated below....

    17 September, 2011 /
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