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Archive for November, 2013

Sunday 01/12/13

Pinch and a punch for the first of the month…remember that one! Just don’t get a kick and a hit for being too quick!   REST DAY in the sleepy land of Rocky.   OPEN gym 10 am  – 12 noon.    

Saturday 30/11/13

One more sleep and its December! Do you feel the christmas wods coming up!?   9 am technique class with Stu! We welcome him back with open arms to be teaching with us again!  As always guys, come along, bring a friend and join in with a free technique class.   9:30 WOD Instructors choice! Good luck […]

Friday 29/11/13

10 rounds for time of: 7 burpees 7 knees to elbows   To finish: Kipping technique  

Thursday 28/11/13

3 Rounds for time of: 15 Deadlifts  50kg  / 35kg 15 Thruster  50kg /  35kg 15 Toes to bar   To finish: Power clean technique

Wednesday 27/11/13

17 MIN AMRAP of: 10 Snatches  42.5 /  30kg 15 Box jumps 20 Double Unders   To finish: Kipping technique

Tuesday 26/11/13

8 MIN AMRAP of: 5 Chest to bar pull ups 10 Ring Push ups 15 Jumping lunges   To finish: Toes to bar technique 3 sets of: 10 toes to bar

Monday 25/11/13

“KELLY” 5 Rounds for time of: Run 400m 30 Box jumps 30 Wall balls    

Sunday 24/11/13

REST DAY!   Open box 10am  – 12 noon    

Saturday 23/11/13

9 am technique class!   9:30 WO, Instructors Choice   Have a fun filled weekend!

Friday 22/11/13

For time: 20 Bear Complex  60 / 42.5kg To finish: Over head squat technique