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Archive for July, 2013

Thursday 01/08/13

15 min AMRAP OF : 15 Box jumps 15 Squats 15 Push ups   Finisher 100 sit ups Rumble roller Pre & rehab work

Tuesday 30/07/13

For time: 100 double unders 40 shoulder to overhead 42.5kg  / 30kg 75 double unders 30 shoulder to overhead 42.5kg  / 30kg 50 double unders 15 shoulder to overhead 42.5kg / 30kg   Then, Max toes to bar in 3 min

Monday 29/07/13

Deadlift 110kg / 75kg 1 on the first minute 2 on the second 3 on the third And so on until you cannot do the reps in the time Then, K/B snatch technique Shoulder mobility

Sunday 28/07/13

REST DAY!! Open Box 10am  -12 noon  

Saturday 27/07/13

9 am Technique class. We are seeing a lot of new faces which is great! Come along and meet everyone and join in with some technique!   9:30 WOD, Instructors choice.  

Friday 26/07/13

Tabata of: Rower CALORIESDouble-Unders Box Jumps Sit-ups   Then, MAX Push-ups  

Thursday 25/07/13

21-15-9 Front Squat, 60kg / 42.5kg Burpee Pull-ups   Technique: Push Press 2-2-2-2- @ 45% of Max

Wednesaday 24/07/13

For time: 1km Run 30 Over-Head Squat, 42.5kg / 32kg 10 Muscle-ups 40 K/B Swing, 24 / 16 50 Burpees

Tuesday 23/07/13

3 Rounds for time of: 50 Double-unders 21 Cleans 60kg / 42.5kg   Technique, Squat clean from Hang

Monday 22/07/13

5 Rope Climbs Then 5 Rounds for time of: 5 Handstand Push-ups 10 Box Jumps 30” / 24 15 Toes-to-bar