WOD Tuesday 10/01/2017
April 2011
A) 20mins to find your 3RM:
Power snatch
-Reps do not have to be touch and go.
B) Amrap in 9mins of:
21 Weighted pull-ups, 25kg (17.5kg)
15 Hang power snatch, 42.5kg (30kg)
9 Calorie row
-Momentum can be used in the weighted pull-up.
Post loads and time to comments.
WOD Monday 09/01/2017
4 Rounds for time of:
20 Sumo deadlift high pull, 60kg (42.5kg)
30 GHD Sit-ups
-Only experienced, conditioned athletes should use the GHD.
Post load and time to comments.
Team WOD Saturday 07/01/2017
Sticksy post WOD in Canada, we look forward to seeing those big legs in action when he returns to the box in Feb.
In teams of 3-4 complete the following,
For time:
40 Dumbbell clean and jerk, 2x25kg (2x20kg)
400m Stretcher carry
30 Dumbbell clean and jerk
300m Stretcher carry
20 Dumbbell clean and jerk
200m Stretcher carry
10 Dumbbell clean and jerk
100m Stretcher carry
-Chop and change the athlete being carried as you like.
-Accumulate reps however between team members.
-Only one athlete works at one time.
Post load and team time to comments.
WOD Friday 06/12/2017
“Partner WOD”
As many rounds as possible in 21mins of:
60 Kettlebell swings, 24kg (16kg)
40 Burpee box jump overs, 24″ (20″)
20 Toes to bar
-Partition reps however between team members.
-Only one athlete works at one time.
Post load, rounds and reps completed to comments.
WOD Thursday 05/01/2017
Deadlift
1-1-1-1-1-1-1
Post all seven working sets to comments.
WOD Wednesday 04/01/2017
WELCOME BACK EVERYONE!! THE FULL TIMETABLE STARTS BACK WEDNESDAY, COME IN AND MOVE YOU WILL FEEL A HELL OF A LOT BETTER 🙂
3 Rounds for time of:
100 Double unders
5 Rope ascents, 15ft
Run 400m
Post time to comments.
Tuesday 03/01/2017, BOX CLOSED!!
WELCOME BACK!!
Prepare yourself and get straight back into the swing of it. The longer you leave it the harder it always is to get going. For the guys that have NOT trained in a while, come in and just move!! Give yourself a starting point, don’t expect to be where you were and be patient getting back to that point and beyond.
SOME BASIC TIPS FOR 2017 SUCCESS!!
1. Organise: Yourself, set alarms and ALWAYS schedule time for yourself. Give yourself every opportunity to be the best version of you that you could possible imagine.
2. Preparation: Sort your cupboards, pantries and fridges!! Clear out the crap from Christmas and replace it with real food and cold water. Prepare your meals in advance, know what your next 4-5 meals will be. Remember, you are what you eat and you can’t out train a SHIT diet!!
3. Application and attitude: Commit to becoming a better you!! Understand and accept that it is NOT easy and that there is always bumps in the road and hurdles you will face, but hey this is what life is all about. Take the good with the bad and if you get knocked down get back up, never give up!! Try look at every situation be good or bad with a positive mindset, you’d be surprised how much more happy and successful you will be. Remember, there are a lot more people out there doing it worse than what you might think you are doing at that time.
4. Have a crack: Don’t hold back!! Get amongst it and participate in the CFGO, enter a comp or an event, try new things, set new goals, play new sports and have an open mind. Eliminate the doubt and create SELF BELIEF, this is the foundation to a champion mentality and success. You get ONE shot at life, don’t die wondering but live it to the fullest 🙂
I look forward to seeing everyone back in the box in 2017, it will be the best year yet!!
