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Archive for January, 2014

Saturday 01/02/14

9 am FREE technique class open to everyone! If you are a beginner come along and have a go, we won’t bite! 9:30 WOD, Saturday Surprise from your instructor!   Have a great weekend guys! Rich, you are AWESOME!

Friday 31/01/14

Push Press 5-5-5 Then, Ride 10km &  Run 300m In Pairs. One person rides, while other person runs 300 swapping everytime you run 300 and stopping after the 10km is finished.  

Thursday 30/01/14

Hang Clean 5-5-3-2 Then, 7 Rounds of: 5 Toes to bar 10 Sit ups 15 Jumping Lunge

Wednesday 29/01/14

a) 80% of MAX Squat 2-2-2 In 8 MINS b) 3 Rounds of: 50 Wall balls 50 Box Jumps 30 Pull ups 30 Front squat 42.5 / 30kg 20 Toes to bar 20 Dynamic Lunge 10 Push ups 10 Push press 42.5 / 30kg


Results from Saturday 25th Jan at our Aus Day Mash up!  Team, WOD1, Place, WOD2, place, WOD3, place, Time break, Ranking scores, Final Place. Beginner Team Results   TEAM                                                       B1 Vinny / Katrina (T-Rex) + Sara / David (4701)   182 4th 642 2nd 11:25 2nd 5:21 8 3rd B2 Tammy / Michael (RFC) + […]

Tuesday 28/01/14

For time: 30 Snatch 35 / 25kg 30 Double Under 20 Snatch 35 / 25kg 30 Double Under 10 Snatch 35 / 25kg 30 Double Under 5 Snatch 35 / 25kg 30 Double Under   To finish, Technique: Rope Work

Monday 27/01/14

ONLY CLASS 10am   4 Rounds for time of: 30 second L-Sit 15 Burpee Box overs, 24“ / 20 7 Handstand Push ups 3 Forward Rolls   Then, Power Snatch 2-2-2-2   BOX CLOSES 12 noon.

Sunday 26/01/14

HAPPY AUSTRALIA DAY!! We would like to take this oppourtunity to thank everyone who took part, supported and came to help us at our Aus Day Mash Up! This day would not have been possible without the hard work and dedication from our box owner Naseeb. To all of his staff, Emma, Teddy and Stu a huge […]

Saturday 25/01/14

Hey guys! There will be NO classes today due to the  event we are hosting  AUS DAY MASH UP! EVENT: The Cathedral College, 189 William St, Rockhampton, QLD 4700. START TIME: Registration 7am – First WOD 8am   All competitors are now registered. If you are not taking part please come along and join in the fun […]

Friday 24/01/14

6am class Front Squat 2-2-2-2-2   To finish, Technique: Snatch   Due to the event tomorrow at TCC the WOD has been changed as eqipment will be in transit! 5pm “MICHAEL” 3 rounds for time of: 800m RUN 50 Back Ext 50 Sit ups