WOD Thursday 25/02/2016
A) In pairs complete the following,
Amrap in 15mins of:
21 Kettlebell swings, 24kg (16kg)
Max reps, Handstand push-ups
As soon as athlete breaks the HSPU a compulsory change is made.
-Alternate rounds.
-Score = total HSPU reps.
Rest 3mins then,
B) In teams complete the following,
Max team calories in 10mins:
Row, 30cals (20cals)
-Men must complete 30 calories and women 20 calories each effort before a change is made.
-Score = total team calories completed.
Post load and team reps completed for each to comments.
WOD Wednesday 24/02/2016
Great to see Brucey with a PB for his back squats last week!
Front squat
5-5-5-5-5-5-5
-From the racks.
-Nominate lifts for working sets.
Post start and finish loads for working sets to comments.
WOD Tuesday 23/02/2016
HAPPY BIRTHDAY BIANCA!!
3 x 5-minute rounds for max reps at each station:
From 0:00-2:00, Run 400 meters then double-unders
From 2:00-3:00, Dumbbell push jerks, 2x20kg (2x15kg)
From 3:00-4:00, Pull-ups
From 4:00-5:00, Dumbbell hang squat cleans, 2x20kg (2x15kg)
Rest 5 minutes between rounds.
Dan Bailey, 152, 146, 139 (17.5kg)
Post number of reps completed each round to comments.
WOD Monday 22/02/2016
HAPPY BIRTHDAY TO GILLI AND ADAM!!
A) 15mins to find your 4RM:
Push press
-From the racks.
B) Crossfit games open WOD 13.2
Amrap in 10mins of:
5 Shoulder to overhead, 52.5kg (35kg)
10 Deadlift, 52.5kg (35kg)
15 Box jumps, 24″ (20″)
-One bar, one load.
-Bar taken from the deck.
-Score is total reps completed.
Post load and reps completed to comments.
WOD Saturday 20/02/2016
A REMINDER TO EVERYONE TODAY WE ARE GOING FOR A HIKE AROUND MT TIBRO. SOME OF THE GUYS WILL BE GOING UP THE MOUNTAIN, FOR THE MAJORITY THOUGH IT WILL BE EITHER A WALK OR RUN AROUND. ALL OF OUR MEMBERS WILL BE MORE THAN CAPABLE TO COVER THE REQUIRED DISTANCE SO GET YOUR BUTT UP OUT OF BED AND COME EXPERIENCE SOMETHING DIFFERENT. CAR POOLING FROM THE BOX 5.30AM SHARP, OTHERS MEET AT THE CAR PARK AT 6AM. WE WILL BE HEADING OUT FOR BREAKFAST AFTERWARDS. HOPING TO SEE YOU ALL THERE 🙂
WOD Friday 19/02/2016
HAPPY BIRTHDAY LOZZA!!
A REMINDER THAT THERE IS NO SESSIONS AT THE BOX TOMORROW AS WE ARE TAKING A 6KM TRIP AROUND TIBRO, EVERYONE IS WELCOME REGARDLESS OF ABILITY AND EXPERIENCE. WE WILL BE TAKING THE KIDS SO COME JOIN US. CAR POOLING FROM THE BOX 5.30AM SHARP!!
“Airforce WOD”
For time:
20 Thrusters, 42.5kg (30kg)
20 Sumo deadlift high pull, 42.5kg (30kg)
20 Push jerk, 42.5kg (30kg)
20 Overhead squat, 42.5kg (30kg)
20 Front squat, 42.5kg (30kg)
*Perform 4 burpees at the start of each minute.
-One bar, one load.
Post load and time to comments.
WOD Thursday 18/02/2016
A) 20mins to find your 3RM:
Back squat
-From the racks.
B) “Tabata”
8 rounds of each, 20sec on 10sec off:
Hollow rocks
Double unders
-Score is total reps for 8 rounds on each exercise.
Post load and reps completed to comments.
