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Oct
31

WOD 31/11/14

Dave + Sam in perfect unison in their Burpee T2B’s!

Hang Snatch
3-3-3-3

AMRAP 12
3-6-9-12-15…
Hang Snatch (30/42.5)
Burpee T2B
KB Goblet Squat (16/24)

Scores coming soon…

Oct
31

WOD 30/10/14 – “Running Christine”

“Education is important, but big biceps are importanter”

Running Christine”
3 rounds for time: 
Run 500m
12 Deadlifts @ Bodyweight
21 Box Jumps ( 20″)

For previous “Running Christine” scores see here.

Oct
29

WOD 29/10/14

Courtney nailing her DB Snatch and Coach Lana nailing her Jazz dance moves.

Strict Pull-Up
3-3-3-3
Add extra load if more than five can be done 

For Time:
100 Double-Unders
60 Sit-Ups
60 DB Snatches
75 Double-Unders
40 Sit-Ups
40 DB Snatches
50 Double-Unders
20 Sit-Ups
20 DB Snatches

Oct
28

WOD 28/10/14

Pre NY marathon WOD for Fancy Pants!

AMRAP 20
5 Clean & Jerks (40/60)
2 rounds of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Squats

Oct
28

WOD 27/10/14 – “Anaconda”

Coach Lana and Bev making the most of the sunshine!

Front Squat 5-5-5-5

“Anaconda”
21-15-9:
Front squat (35/50kg)
KB swing (24/32kg)
400m run

Oct
24

WOD 24/10/14

The 7:15am models.

Push Press 4-4-4-4

For Time:
400m run
30 overhead plate lunges (15/20kg)
30 T2B
400m run
20 overhead plate lunges
20 T2B
400m run
10 overhead plate lunges
10 T2B

Oct
23

WOD 23/10/14

Today’s teens warming up with some circus skills!

Power Snatch – technique work

4 Rounds for Time:
8 power snatches (30/40kg)
10 wall balls (14/20kg)
12 KB SDHP (16/24kg)

Oct
22

WOD 22/10/14

Kath looking super fit and rocking our new “Tiffany” tank!

Back Squat 8-8-8-8

AMRAP 10:
15 KB swings (16/24kg)
30 double unders

Oct
21

WOD 21/10/14

The girls rowing hard this morning!

Strict Pull Ups 5-5-5-5
Add weight if can do more than 5

Against a 4 minute clock, complete:
Row -or- AirBike 20 calories
Max effort burpee box jumps (20/24″)
Rest 2 minutes, repeat another 3 rounds 

Oct
20

WOD 20/10/14

Power cleans

So good to be back “home” at the Claremont Showground and on the bars and rig today!

Power Cleans
Technique work

15-12-9-6-3:
Power clean (30/40kg)
Ring row
HR push up

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