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Monday 26 January

January 26, 2015 | Leave comment | Read More

Gymnastics:

  • Handstand
  • Bar front lever
  • Ring holds

W.O.D.

‘Fran’

  • Thruster (42.5/30)
  • Pull up

21, 15, 9 reps, for time.

Compare to: 21/04/2014

Saturday 24 January

January 23, 2015 | 1 Comment | Read More

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 20 Burpee box jump
  • 40 Wall ball
  • Run 200

20 minutes, as many rounds as possible

Friday 23 January

January 22, 2015 | 1 Comment | Read More

Jacks 1 arm burpee dives from Yesterday.

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 rep
  • 20 Double under or 5 triple in remainder of minute

15 minutes

Thursday 22 January

January 21, 2015 | Leave comment | Read More

2015-01-22-wod Strength:

Turkish get up 3 x 3 rep

W.O.D.

  • 8 Shoulder to overhead (60/40)
  • 10 Burpee

7 minutes, as many rounds as possible

Wednesday 21 January

January 20, 2015 | Leave comment | Read More
2015-01-21-wod

W.O.D.

‘Badger’

  • 30 Squat clean (42.5/30)
  • 30 Pull up
  • Run 800

3 rounds.

Compare to: 18/11/2013

Tuesday 20 January

January 19, 2015 | Leave comment | Read More

2015-01-19-wod Taz got under 117.5kg for the Clean yesterday. Oly lifting going great, just needs another 10kg on his front squat to be able to stand it up!

Strength:

Deadlift 4 x 3 rep

EMOM

  • 10 Push up or
  • 10 Parallel bar dip or
  • 10 Ring dip (or weighted versions of either of the above)
  • 5 Minutes

W.O.D.

  • Row 600
  • 30 Burpee
  • 30 Box jump (70/60)

Monday 19 January

January 19, 2015 | Leave comment | Read More

Gymnastics:

  • Handstands
  • Ring holds
  • L sit

W.O.D.

  • Clean & jerk
  • 1 rep every 30 Seconds

12 minutes

Saturday 17 January

January 16, 2015 | Comments Off | Read More

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 60 Slam ball
  • Run 400
  • 60 Wall ball
  • Run 400
  • 60 Burpee

20 minutes, as many rounds as possible

Friday 16 January

January 15, 2015 | Comments Off | Read More

2015-01-15-wod Mitch got her first official Toe to Bar yesterday!! Next goal is a bodyweight pull up.

Strength:

Snatch 4 x 2 rep

W.O.D.

  • Row 750
  • 50 Shoulder to overhead (50/35)
  • 25 Burpee
  • 13 Muscle up

Thursday 15 January

January 14, 2015 | Comments Off | Read More

2015-01-14-wod PB Overhead squat for Ray, 100kg.  We had about 10 members with PB overhead squats, big day!

Strength:

Overhead squat 3, 2, 1, 1

W.O.D.

  • 8 Power clean (60/40)
  • 8 Toe to bar
  • 8 Box jump

8 minutes, as many rounds as possible

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble