Monday 091109

1730 WOD

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Compare to HQ

Posted by Doug 1:57 PM 1 comments  



Sunday 091109



The finished Pull Up Station!

1000 Strength

Posted by Doug 8:46 PM 4 comments  



Friday 091106



0630 Morning WOD

As many rounds as possible in 12 minutes:

5 Push Presses @ 65% of body weight
10 Push Ups
15 Box Jumps 20" box

From Crossfitfootball.com 091101

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1730 - 1900 Strength


Open session to work on personal Strength objectives.

Minimum supervision so experienced Strength members only please.

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1730 Running WOD


Running Drills and Death by 10m

Please book in via comments to confirm numbers.

Posted by Doug 3:40 PM 5 comments  



Thursday 091104

1730 Afternoon session

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Compare to HQ

Posted by Andrew 10:06 AM 1 comments  



Wedensday 091103

6pm Strength

Posted by Andrew 11:11 PM 0 comments  



Tuesday 091103



Public Holiday

1000 WOD


Partner WOD

Run 400 meters
Max Box jump 24"
Run 400 meters
Max KB swing 50lb
Run 400 meters
Max Burpees
Run 400 meters
Max Thrusters 65lb
Run 400 meters
Max Jumping pull-ups


Here is how it works:

Start the clock and partner 1 heads out on 400 meter run, while partner 2 commences as many box jumps as he can until runner returns. Then switch. Repeat for entire sequence and count total # reps (for both partners and all exercises) and clock total elapsed time.

Compare to 090427

Another fun one from US Affiliate www.navyseals.com

Posted by Doug 12:35 PM 6 comments  



Monday 091102

17300 WOD

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Compare to HQ

Posted by Doug 12:34 PM 2 comments