REGISTRATIONS CLOSE 9 SEPT

LAST CHANCE TO REGISTER!

FULL EVENT DETAILS HERE

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“Ivan”

Eric and Vicky getting in some FGB practice

As Many Rounds As Possible in 10 minutes:

  • 2 Muscle ups
  • 4 Handstand Push-ups
  • 8 KB Swings 32/24kg

Post time to comments.

“Fight Gone Bad”

Ella battling the ropes at an early morning session

3 or 5 Rounds of 1 minute at each station:

  • Wall Ball 10/5kg
  • Sumo Deadlift High-Pull 35/22.5kg
  • Box Jump
  • Push-Press 35/22.5kg
  • Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Compare to August 6, 2010.

Today is a practice day for this month’s big charity event FIGHT GONE BAD 5. Registration is nearly full – Do NOT miss out! Register TODAY!!

Thursday

Perform each of today’s tasks in as few sets as possible. There is no time component to today’s workout. Post results to comments.

  1. 100 Pull-ups
  2. 200 Push-ups
  3. 300 Sit-ups

Our Nutrition guru Julianne had this interesting LINK to share with us this week.

Wenerei

Four rounds for time:

  • 15 Sumo Deadlift 120/85kg
  • 30 KB Floor Press
  • 45 Double-Unders

Post time to comments.

So you’ve got Double-unders. Now what? Well, Dayelle sent us this little gem: CLICK HERE

Tuesday

H2 and Mel go head-to-head

21-15-9 reps for time:

  • Run 800m
  • Thrusters 42.5/30kg
  • L Pull-ups

Post time to comments.

Monday

Wags getting comfy at the bottom

Warm-up

  • 5 Turkish Get-ups R/L (16 kg)
  • 5 Turkish Get-ups R/L (24 kg)

WOD
5 Rounds for time:

  • 5 Power Cleans (85% of 1 rep max)
  • 5 Muscle ups
  • 5 Handstand Push-ups

Workout courtesy of Jeff Martone.

Post time to comments.

Rest Day

Saturday

Strength

  • Snatch 1-1-1-1-1-1-1 reps
  • Clean & Jerk 3-3-3-3-3 reps

Time Trial

  • Row 2km

Post results to comments.

Happy Birthday Claire S!!

Friday

This video is a classic. It came up in conversation around the club earlier in the week when the WOD was posted, so here it is. Enjoy.

AMRAP 12 minutes:

  • 5 Deadlift 140/100kg
  • Sprint 100m
  • 10 Pistols
  • Sprint 100m

Post time to comments.