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WOD – Thursday 22nd July 2010.

admin — Tue, 27 Jul 2010 10:36:01 +0000

WOD – Thursday 22nd July 2010.

Warm up - "Dynamic fun" lots of exercises and movement preperation. Great to see so many smiling faces.

WOD.

21-15-9

Thrusters 115/75

Deadlifts 115/75

After each exercise 200m run. So 21 thrusters, 200m run, 21 deadlifts, 200m run……

WOD – Wednesday 21st July 2010.

admin — Thu, 22 Jul 2010 11:03:09 +0000

WOD – Wednesday 21st July 2010.

Warm up - Stretch, followed by a skills and drills group warm up and stretch. Got to work on those glutes and hip flexors ladies and gents. 50 walking lunges, 25 push ups,

Monday 19th July 2010.

admin — Tue, 20 Jul 2010 18:24:04 +0000

WOD – Monday 19th July 2010.

Stretch full body, make sure hips and shoulders are OPEN! Skill and Drills centered around OHS.

WOD – AMRAP 20 MINs

15 OHS.

200m run.

Wednesday 14th July 2010.

admin — Thu, 15 Jul 2010 10:57:19 +0000

Wednesday 14th July 2010.

Warm up. Comprehensive stretching followed by skills and drills.

WOD

"AMRAP 18 minutes"

5 Hang power clean 95/65

10 Front Squat 95/65

15 Push press 95/65

Only count completed rounds, once you pick up the bar it can't be set down until the final push press, if it is the round doesn't count. Tough WOD.

Read more on Wednesday 14th July 2010….

Tuesday 13th July 2010.

admin — Thu, 15 Jul 2010 10:37:18 +0000

Tuesday 13th July 2010.

Warm up - 800m run followed by 100 skipping revolutions.

WOD.

50 K.B Swings

40 D.B Thrusters

30 Burpees

20 Knees to elbows

1000m row

20 Knees to elbows

Wednesday 7th July 2010.

admin — Thu, 08 Jul 2010 11:48:04 +0000

Wednesday 7th July 2010.

Warm up - Stretch follwed by 2 rounds of 10 Good mornings, 10 straight leg deadlift, 20 tuck jumps.

Skill - Deadlifts.

WOD.

5 Rounds of the following

Read more on Wednesday 7th July 2010….

WOD – Wednesday 16th June.

admin — Tue, 22 Jun 2010 10:40:29 +0000

WOD – Wednesday 16th June 2010.

Warm up – Stretch, groiners, deadbugs, supermen, 20 hang squat cleans, 20 jerks, 250m row – 2 rounds.

SWOD - 3 rounds, 5 reps strict press.

Friday 11th June 2010.

admin — Mon, 14 Jun 2010 21:46:24 +0000

WOD – Friday 11th June 2010.

Warm up.

Stretch, 10 med ball cleans, 10 burpees, 10 dips, 200m run 3 rounds.

WOD.

15 minutes to achieve your 1 rep max squat clean.

WOD – Saturday 5th June 2010.

admin — Sun, 06 Jun 2010 15:56:49 +0000

WOD – Saturday 5th June 2010.

Every minute on the minute perform 5 burpees for the rest of the minute perform thrusters 135/75. Minimum of 5 burpees and 2 thrusters must be completed each round.

WOD – Friday 4th June.

admin — Fri, 04 Jun 2010 11:44:09 +0000

WOD – Friday 4th June 2010.

Warm up.

500m row, 20 lunges, 10 body rows, 2 rounds.

WOD.

"Angie"

10o Pull ups.

100 Push ups.

100 Sit ups.

100 Squats.