Jul 03

Workout of the Day – 03/07/15

Pull Ups

Keith, Grant and Tatjiana go rep-for-rep in their first pull up set

For Time:
30 Pull Ups
400m Run
30 Thrusters (35/50kg)
400m Run
30 Thrusters
400m Run
30 Pull Ups

Scoreboard

Jul 02

Workout of the Day – 02/07/15

power cleans

Shaun looking happy with his 97.5kg power clean this morning!

1 RM Power Clean

10-9-8-7-6-5-4-3-2-1
Power Clean @ 60% 1RM
20 Unbroken Double Unders

Scoreboard

Jul 01

Workout of the Day – 01/07/15

Push Ups

Push up perfection from Tatjiana, Kate & Kel!

Strength:
10-10 -10-10 Front Squats

AMRAP 15
20 Air Squats
20 Push Ups
20 Kettlebell Swings (16/24kg)

Scoreboards

Jun 30

Workout of the Day – 30/06/15

It’s like a spin class with a rowers : )

1:1 Work/Rest:
Row 1000m
Row 750m
Row 500m
Row 250m

Tabata Ab-Mat Sit-Ups

WOD Scores

Jun 29

Workout of the Day – 29/06/15

BURPEES

Brad praying that it will be over soon

Push Jerks
5 – 5 – 5 – 5

For Time:
Buy In: 30 Burpees
21 – 15 – 9
Shoulder to Overhead (35/45kg)
Box Jumps (20/24in)
Cash Out: 30 Burpees

scoreboard

Jun 27

Workout of the Day – 27/06/15

Fun Play

Lots of Laughter, Balls and Burpees this morning at Cooee

Tabata Holds (bar hang, front support & rope hang)

Turkish Get-Ups

3 Rounds:
Row 500m
Run 400m

Jun 26

Workout of the Day – 26/06/15

Kate, Sarah, Rhea, Erin & Fiona showing impeccable form for their sumo deadlift high pulls!

STRENGTH
3-3-3-3 Deadlift
5-5-5-5 Strict Pull Ups

15-12-9-6-3
Wall Balls (14/20lb)
Sumo Deadlift High Pulls(30/40kg)
Hand Release Push Ups

Scoreboard

Jun 25

Workout of the Day – 25/06/15

Putting the new row ergs to good use!

STRENGTH:
3 x 10 Back Rack Walking Lunge

FOR TIME:
Run 400m
30 Kettlebell Swings (16/24kg)
Run 200m
20 Kettlebell Swings
Run 100m
10 Kettlebell Swings
scoreboard

Jun 24

Workout of the Day – 24/06/15

Push Press

Sean pulls his best “heavy lifting” face for the Dumbbell Push Presses

STRENGTH
5-5-5-5 Push Presses

AMRAP 12
12 Dumbbell Push Press (12.5/20kg)
12 Ring Rows
36 Double Unders

Scoreboard

Jun 23

Workout of the Day – 23/06/15

Frank and Al pacing themselves through the first 40 overhead squats

STRENGTH
5-5-5-5 Back Squats

FOR TIME:
40 Overhead Squats
30 Box Jump Overs
20 Burpee Bar Touches
20 Toes to Bar
20 Burpee Bar Touches
30 Box Jump Overs
40 Overhead Squats

scoreboard

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