Saturday

By |March 12th, 2011|

Three rounds for time of:

21 Knees to elbows
21 Kettlebell swings 24/16kg
21 Push-ups
21 Towel Pull-ups
21 Box jumps 50cm
21 Back extensions
75 Walking lunges

Don’t forget to bring your sweat towel to the gym […]

Wednesday

By |February 23rd, 2011|

Strength

Deadlift 5×5/85%

WOD
Three rounds for time:

Run 800m
9 Tyre flips
15 Box Jumps 60/50cm
21 Knees to Elbows

Post results to Comments.

Our thoughts and prayers are with the people of Christchurch and Canterbury today.

Friday

By |December 17th, 2010|

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps 20″
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings 32/24kg
30 Sit-ups
20 DB Hang squat cleans 15/9kg
25 Back extensions/Good mornings
30 Wall ball shots, […]

School’s out…

By |December 10th, 2010|

Strength

Back Squat 3×3/90%

WOD
For time:

50 Slam Ball 8/6kg
20 Burpees
30 Wall Ball 10/5kg
40 KB Snatch 16/12kg
21 Knees to Elbows
9 Handstand Push-ups

Post time to comments.

Happy Birthday Lyn!!
 

Lotsa kids are officially on summer holiday […]

Two-for-Tuesday

By |October 26th, 2010|

For time:

Run 400m
10 KTE
40 Double-Unders
Run 400m
20 KTE
30 Double-Unders
Run 400m
30 KTE
20 Double-Unders

Rest 2 minutes, then repeat once more, but add a 20/10kg sandbag for runs.

Post time to comments.

Compare to October 20, 2009.

“Chuck Norris”

By |August 20th, 2010|

aka “The Filthy Fifty”

For time:

50 Box Jumps
50 Jumping Pull-Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press @ 20kg
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Post time to […]

Wenerei

By |August 4th, 2010|

Five rounds for time:

30 Double KB Clean & Press 24/16kg
30 Knees-to-Elbows

Post time to comments.

Merry Christmas Lisa!!

“Skittles”

By |July 9th, 2010|

3 rounds for time:

5 Squat Cleans
4 Hang Squat Cleans
3 Hang Cleans
2 Thrusters
1 Split Jerk
2 Deadlifts
3 Weighted Pull-ups
4 Knees-to-Elbows
5 Toes-to-Bar

BB Rx is 70/50kg. Post time to comments.

Happy Birthday Lisa H!!

1 PLACES […]

Snatch and Grab

By |June 15th, 2010|

Strength
Back Squat 5 x 3 reps @ 90-95%

WOD
As Many Rounds as Possible in 12 minutes of:

3 Snatch 45/30kg
12 Knees-to-Elbows

12 minutes starts with 10 Handstand Push-up Buy-in. Post results to comments.

Queen’s Birthday

By |June 7th, 2010|

“The Seven”

Seven rounds for time of:

7 Handstand push-ups
61kg Thruster, 7 reps
7 Knees to elbows
111kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37.

Post time […]