07 Jun 2014
Monday 9th June
No Classes today due to the Queen’s Birthday public holiday.
Open Gym at the following times:
8am – 12 noon with Brad and Lou
4.15-6.15pm with Bill.
06 Jun 2014
Saturday 7th June
‘Badger’
3 RFT of:
30 x Squat Clean (42.5/30kg)
30 x Pull-ups
Run 800 meters
or ‘Mini-Badger’
3 RFT of:
15 x Squat Clean (42.5/30kg)
15 x Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
05 Jun 2014
Friday 6th June
59th Anniversary of D-Day and the Allied landings at Normandy
A. “Surfer on Acid”
3 RFT of:
400m Run
21 Burpees
B. ‘Legs 11′
11 Min AMRAP of:
11m x OH W/Lunge (10/5kg)
11 x Wall Ball (9/7kg)
22 x DU
WOD A courtesy of http://competitorstraining.com/
04 Jun 2014
Thursday 5th June
A. Strict Press
5 – 5 – 5 – 5
B. AMRAP in 8 Mins of:
2 x Rope Climbs
2 x Wall Walks
20 x DU
C. AMRAP in 8 Mins of:
10 x Ring Push Ups
20 x Sit Ups
250m Row
Just a cheeky 140kg Strict Press
03 Jun 2014
Wednesday 4th June
A. Snatch (Squat or Power)
4 x 2 @ 80-85%
B. Clean and Jerk (Push or Split)
5 x 1 @ 90-95%
C. Front Squat
4 x 3 @ 80%
02 Jun 2014
Tuesday 3rd June
A. Back Squat
4 x 2 @ 90%
B. AMRAP in 15 mins of:
10 x T2B
15 x Box Jump (24/20″)
20 x KB Swings (24/16kg)
or C. AWOD – 4 RFT of:
10 KB Thrusters, 16/12kg each hand
5 Muscle ups (Men) / 10 x C2B Pull Ups (Ladies)
01 Jun 2014
Monday 2nd June
A. Push Jerk
5 – 5 – 5 – 5
B. For time:
10 – 8 – 6 – 4 – 2 Reps for time of:
Push Press (60/42.5kg)
Run 200m after each set
30 May 2014
Saturday 31st May
Partner WOD
2014 Regionals Event 6
For time:
50 x Calorie row
50 x Box jump overs (24/20″)
50 x Deadlifts (80/60kg)
50 x Wall ball (9/7kg to 10′)
50 x Ring dips
50 x Wall ball (9/7kg to 10′)
50 x Deadlifts (80/60kg)
50 x Box jump overs (24/20″)
50 x Calorie row
You may split up the reps of movement as required, but all work must be split evenly, and you must complete each movement before you move to the next one.
29 May 2014
Friday 30th May
A. Pendlay Row
5 x 3 @ 60% of 1RM Clean
B. 10 – 1 for quality of:
Pull-Ups (Strict)
Superman
T2B/V-Sit Ups
Air Squat x 2
or C. AWOD:
30 Muscle Ups for time.
D. Handstand Hold/Walk Practice
28 May 2014
Thursday 29th May
A. Snatch (Squat or Power)
3 x 3 @ 70-75%
B. Clean and Jerk (Push or Split)
4 x 2 @ 80-85%
C. Back Squat
3 x 3 @ 80%
