Aug 31

City Beach Workout – 31/08/15

The last day of winter and the first day at City Beach Oval for the next 6 weeks. See you there!

Aug 29

The Saturday Sweat – 29/08/15

A great turnout for Saturday’s farewell to the Showgrounds for the next weeks!

“DT”:
5 rounds for time –
12 Deadlifts (50/70kg)
9 Hang Cleans
6 Push Jerks

Run 5km

“DT”:
5 rounds for time –
12 Deadlifts (50/70kg)
9 Hang Cleans
6 Push Jerks

Scoreboard

Aug 28

Workout of the Day – 28/07/15 – Isabel

Warming up for “Isabel” with the Friday 5:45am crew

“Isabel”
30 Snatches for time (45/60kg)

Click here for previous Isabel scores

Scoreboard

Aug 27

Workout of the Day – 27/08/15

Check out all those high elbows in Fran, Dayna, Mark & Bella’s thrusters. Good position = good lift!

at 0:00 – Row 500m

at 4:00 – AMRAP 10:
10 Thrusters (30/45kg)
10 Burpee Bar Hops

at 16:00 – Row 500m
scoreboard

Aug 26

Workout of the Day – 26/08/15

Mark looking strong overhead with his 5 x 60kg push press!

Strength:
5-5-5-5-5 Push Press

For Time:
30-25-20-15-10-5
Kettlebell Swings (16/24kg)
5-10-15-20-25-30
Box Jump Overs (20/24″)

Scoreboard

 

Aug 25

Workout of the Day – 25/08/15

4 mins down for Laura, Sasha & Mel!

Build to a Heavy Clean

5 Rounds for Time:
20 Power Cleans (45/60kg)
20 Wall Balls (14/20lb to 9/10′)
Run 200m
scoreboard

Aug 24

Workout of the Day – 24/08/15

It’s Monday and that can only mean one thing: it’s bench day!

Bench Press:
Max kilos x reps in 60 secs

7 Rounds For Time:
30 Double Unders (Rx = unbroken)
9 Front Squats (45/70kg)
20 Air Squats
scoreboard

Aug 22

The Saturday Sweat – 22/08/15

chipper

Everyone working hard for The Saturday Sweat!

30 min AMRAP:
Row 300m or run 300m
5 pull ups
10 squats
15 sit ups
2 deadlifts (85-90% of 1RM)
then 2 rounds of pull ups, squats & sit ups, followed by 4 deadlifts… then 3 rounds…
every 5 minutes 300m Run/Row (alternating)

Aug 21

Workout of the Day – 21/08/15 – Fight Gone Bad

Sumo deadlift high pull conga line with Kel, Vanessa, Rhea & Angela!

“Fight Gone Bad”:
3 rounds for max reps –
1 min wall balls (14/20lb)
1 min sumo deadlift high pulls (25/35kg)
1 min box jumps (20″)
1 min push press (25/35kg)
1 min row for cals
1 min rest

Click here for previous Fight Gone Bad scores

scoreboard

Aug 20

Workout of the Day – 20/08/15

hang snatch

Kirsty and Noel chipping away through their Hang Power Snatches

For Time:
30 Hang Power Snatch (35/50)
125 Double Unders
30 Toes to Bar
20 Hang Power Snatch
100 Double Unders
20 Pull-Ups
10 Hang Power Snatch
75 Double Unders
10 Bar Muscle Ups
scoreboard

Older posts «