By |March 12th, 2011|Daily Workouts|

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 [...]


By |February 23rd, 2011|Daily Workouts|

Strength Deadlift 5x5/85% 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.


By |December 17th, 2010|Daily Workouts|

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 [...]

School’s out…

By |December 10th, 2010|Daily Workouts|

Strength Back Squat 3x3/90% 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!!   [...]


By |October 26th, 2010|Daily Workouts|

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 [...]

“Chuck Norris”

By |August 20th, 2010|Daily Workouts|

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 [...]


By |August 4th, 2010|Daily Workouts|

Five rounds for time: 30 Double KB Clean & Press 24/16kg 30 Knees-to-Elbows Post time to comments. Merry Christmas Lisa!!


By |July 9th, 2010|Daily Workouts|

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 [...]

Snatch and Grab

By |June 15th, 2010|Daily Workouts|

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|Daily Workouts|

"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 [...]