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Thursday 24 April

April 24, 2014 | Leave comment | Read More

2014-04-23-wod Strength:

Front squat 4 x 5 rep

W.O.D.

  • Renegade row (20/15)
  • Toe to bar
  • Box jump

10 to 1 rep

Wednesday 23 April

April 23, 2014 | Leave comment | Read More

2014-04-21-wodb Strength:

  • Shoulder press 2 x 3 rep
  • Push press 2 x 2 rep
  • Jerk 2 x 1 rep

W.O.D.

  • 6 Clean & jerk (70/45)
  • Run 200

5 rounds

Tuesday 22 April

April 21, 2014 | Leave comment | Read More

2014-04-22-wod Strength:

Snatch 4 x 2 rep

W.O.D.

  • 12 Kettlebell swing (24/16)
  • 10 Burpee

10 minutes, as many rounds as possible

Easter Monday 21 April

April 21, 2014 | Leave comment | Read More

2014-04-21-wod Two sub 3 minute Fran’s tonight. Ray and Jack went head to head with times of 2.52 and 2.50. The faster you go the more it hurts!

Gymnastics:

  • Handstands
  • Ring holds
  • L sit

W.O.D.

‘Fran’

  • Thruster (42.5/30)
  • Pull up

21, 15, 9 reps, for time.

Compare to: 02/12/2013

Saturday 19 April

April 19, 2014 | Leave comment | Read More

Strength:

Weighted push up 4 x 3 rep

W.O.D.

‘Partner/team workout’

  • 20 Burpee
  • 30 Box jump
  • 40 Push press (40/25)
  • Run 200

20 minutes, as many rounds as possible

Thursday 17 April

April 17, 2014 | Comments Off | Read More

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • Row 800
  • 40 Wall ball
  • 20 Turkish get up (24/16)

Wednesday 16 April

April 16, 2014 | Comments Off | Read More

2014-04-16-wod Strength:

Back squat 4 x 3 rep

W.O.D.

‘Tabata something else’

  • Pullup
  • Pushup
  • Situp
  • Squat

8 sets of each (20sec work, 10sec rest)

Number of reps completed over all eight sets = score for each exercise

Compare to: 10/02/2012

Tuesday 15 April

April 15, 2014 | Comments Off | Read More

2014-04-14-wod Great Clean & Jerk from from Mikah yesterday. New PB of 70kg, for 2 reps!

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

  • 10 Thruster (45/30)
  • 15 Box jump

8 minutes, as many rounds as possible

Monday 14 April

April 14, 2014 | Comments Off | Read More

2014-04-13-wodb Big effort from Ray on Saturday, he was the only person brave enough to do the workout ‘Eva’ without a partner. 150 kettle bell swings with a weight almost half your bodyweight can’t be easy…then there was the 4k of running and 150 pull ups also!

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • Deadlift (80/55)
  • Burpee

30, 20, 10 reps

Saturday 12 April

April 12, 2014 | Comments Off | Read More

2014-04-11-taz Taz with another Snatch PB. 84kg.

There is a ‘partner up’ or even 3 person team option for todays workout. Be prepared for a long tough workout if you try this one on your own!

W.O.D.

‘Eva’

  • Run 800m
  • 30 Kettlebell swing (32/24)
  • 30 Pull up

5 Rounds, for time.

Compare to: 17/09/2011

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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