Jul 22

Workout of the Day – 22/07/16 – Jackie

Jackie

Andrew, Damon, Shep and Faz lining up their Thrusters during Jackie

[A] 3 x 5 Back Squats

[B] Benchmark Workout “Jackie”:
1000m Row
50 Thrusters (15/20kg)
30 Pull Ups

Click here for previous Jackie scores

Scoreboard

Jul 21

Workout of the Day – 21/07/16

G2OH

This morning’s rain didn’t stop the 5:45am crew from getting out of bed for a sweaty triplet workout!

[A] 7 min AMRAP:
1-2-3-4-etc of
Wall Balls
Shuttle Runs

[B] 7 min AMRAP:
1-2-3-4-etc of
Shuttle Runs
Bumper Plate Ground to Overhead

[C] 7 min AMRAP:
1-2-3-4-etc of
Bumper Plate Ground to Overhead
Wall Balls

* 3 mins between each AMRAP

Scoreboard

Jul 20

Workout of the Day – 20/07/16

Hook Grip

[A] 2-2-2-2-2 Deadlifts with overhand grip & no hook grip

[B] 8 min AMRAP:
3 Deadlifts
2 Hang Cleans
1 Jerk
*at the end of round 1 do 1 burpee bar hop, end the of round 2 do 2 burpee bar hops etc..

Scoreboard

Jul 19

Workout of the Day – 19/07/16

Squat Clean

Who’s that hiding behind those bumper plates?

[A] Work up to a heavy 1 rep Squat Clean

[B] For Time:
400m Run
40 Double Unders
4 Squat Cleans (approx 80-90% of part A)
300m Run
30 Double Unders
3 Squat Cleans
200m Run
20 Double Unders
2 Squat Cleans
100m Run
2 Squat Cleans
20 Double Unders
200m Run
3 Squat Cleans
30 Double Unders
300m Run
4 Squat Cleans
40 Double Unders
400m Run

Scoreboard

Jul 18

Workout of the Day – 18/07/16

Box Jump Overs

So many deadlifts and box jump overs in today’s AMRAP

[A] 5-10-15-20 Back Squats @ 50% of your 1 rep max

[B] 8 min AMRAP:
4 Deadlifts at weight of part A
4 Box Jump Overs
*every minute, complete 4 burpees over the bar

Scoreboard

Jul 15

Workout of the Day – 15/07/16

Power Snatch

Great form from Christie and Elke in their Power Snatches and Overhead Squats this morning!

[A] Work up to a heavy 3 rep Overhead Squat

[B] 4 Rounds for Time:
10 Power Snatches
5 Overhead Squats
10 Toes to Bar

Scoreboard

Jul 14

Workout of the Day – 14/07/16

Harry & Siobhan

Harry and his aunt Siobhan WODing together during the school holidays!

[A] 3 x 5 Deadlifts

[B] 4 Rounds for Time:
50 Double Unders
10 Deadlifts at 50% of A
400m Run

Scoreboard

Jul 13

Workout of the Day – 13/07/16

Bench Press

Simmy working hard for her 5 x 55kg bench press!

[A] Work up to a heavy 5 rep max Bench Press

[B] 15-12-9-6-3:
Power Cleans (30/45kg)
Thrusters

Scoreboard

Jul 12

Workout of the Day – 12/07/16

Back Squats

Jude squatting like a champ – just like mum Naomi!

[A] 5 x 3 Back Squats every 60 secs

[B] 15-12-9-15-12-9:
Row for calories
Kettlebell Swings (24/32kg)
Wall Balls (14/20lb)

Scoreboard

Jul 11

Workout of the Day – 11/07/16

Gordon Girls

The Gordon Girls are back! Lyndal and daughters Ashby & Mia powering through today’s AMRAPs.

AMRAP for 4 mins, then 5 mins, then 6 mins, and finally 7 mins of:
2-4-6-8-10-12-etc…
Burpees
Pull Ups / Ring Rows
Box Jump Overs
*3 mins rest in between each round

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