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Thursday 24 April 2014

Friday 25 is ANZAC Day = No Sessions on Friday

WOD

12 Min 2RM Push Press

Then

30 Rounds

5  Burpees

1 C2B (MU)

20 min C/O

_DSC0519

 
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Wednesday 23 April 2014

WOD

Snatch 1 RM 12 min

Clean 1 RM 12 min

BS

1x 8@70%

1x 6 @80%

1x 6@85%

Matt & Taylor G

Matt & Taylor G

 
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Tuesday 22 April 2014

WOD

Run 400 m

21 – 15 – 9

WB 9/6

Pullups (C2B)

- Rest 1 min-

15 – 9 – 6

G2OH 52/36

Air Squats (Pistols = Alternating)

- Rest 1 min -

Run 400 m

3 – 2 – 1

Power Clean 70 / 49  (84 / 59)

S2OH

Justin

Justin

 
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Monday 21 April 2014

Public Holiday

ONLY session is Open Gym 4-6pm!

_DSC0358

 
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Sunday 20 April 2014

Rest Day

I think Klokov is saying at the end…” I knew Fronings time, I used it as a target. I am a professional weightlifter, Rich isn’t. Froning never missed, Froning is better!” ( Translation may not be accurate)

 
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Saturday 19 April 2014

WOD

Nukes

8 minutes to complete:
1-mile run
Deadlifts, max reps 143/ 102
Then, 10 minutes to complete:
1-mile run
Power cleans, max reps 102/ 70
Then, 12 minutes to complete:
1-mile run
Overhead squats, max reps 61/ 43

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

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Squeezers

 

 

 
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Friday 18 April 2014

Saturday = Normal Hours

Monday = ONLY Open Gym 4-6 pm

WOD 

Rest Day

Walk the dog, ride a bike, go for a swim…. Have Fun!

 
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Thursday 17 April 2014

***Session Times Over Easter***

Friday 18th CLOSED
Saturday 19th as per normal (7am + 8am)
Monday 21st Open Gym 4-6pm

WOD

1 RM Clean

Then

With a 10 min Cutoff

Run 200m

30 Burpee Pullups ( MU)

Run 200m

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Andrew

 
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Wednesday 16 April 2014

***Session Times Over Easter***

Friday 18th CLOSED
Saturday 19th as per normal (7am + 8am)
Monday 21st Open Gym 4-6pm

WOD

1RM Snatch

Then…

EMOM 10 min

Even: 30 DU

Odd: 6 – 8 HSPU

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Sean

 

 
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Tuesday 15 April 2014

***Session Times Over Easter***

Friday 18th CLOSED
Saturday 19th as per normal (7am + 8am)
Monday 21st Open Gym 4-6pm

WOD

5 rounds – 20 min CO

10 Burpees

15 KB 24/16

20 SU

25 Squats

Then…

BS

1 x 8 @ 65%

1 x 6 @ 70%

1 x 6 @ 75%

1 x 6 @ 80%

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Michael

 
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