Thats it for 2009!
Thanks to everyone for coming along in 2009.
Have a safe and Merry Christmas and New Year.
Afternoon sessions will start officially again 11 January. Please check the Blog for other times.
Posted by Doug 2:36 AM 0 comments
Friday 091218
Final session of the year.
1730 Special WOD
“300”
25x Pull-up
50x Deadlift @ 60kg's
50x Push-up
50x Box Jump on 24” box
50x Floor Wiper @ 60kg's (one-count)
50x KB Clean and Press @ 16kg's (KB must touch floor between reps)
25x Pull-up
300 reps total
Everything can be scaled as required.
This is the GYM JONES site where this WOD came from.
Please leave a note in comments section if your planning to join in on this one.
Posted by Doug 8:12 PM 7 comments
Thursday 091217
1730 WOD
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Compare to HQ
Posted by Doug 8:11 PM 1 comments
Wednesday 091216
Strength
Posted by Doug 8:11 PM 0 comments
Tuesday 091215
1730 WOD
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
Compare to HQ
Various sub's available for 'one-hand' pull-ups. Unweighted one-hand, weighted normal, unweighted normal etc
Posted by Doug 8:07 PM 1 comments
Monday 091214
1730 WOD
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Post rounds and fractions of rounds completed to comments.
Compare to HQ
Posted by Doug 8:22 PM 2 comments
Last Training Sessions for 2009
This week will be the last week of training for 2009.
The last session will be a special WOD Friday night if anyone is keen.
Sessions will resume with Strength First week in January and Afternoon WOD's starting Monday 11 January. There may be some ad-hoc sessions prior but that will be the official return to normal schedule.
Anyone who has paid for December covers January as well.
We will also be slightly altering our fee structure from February onwards but will keep you posted.
Also check out this link to next years AUS Qualifiers for the 2010 CF Games in Aromas.
Posted by Doug 7:57 PM 1 comments
