TUES WOD 1/3/2011

Warm Up Drills
5 Mins Double Unders
Burgner (PVC)
Hip Stretch
Groiners x20
Back Squat Warmups
30% x5
50% x3
75% x2

Back Squat 1,1,1,1,1,1,1

Finisher Max Handstand Pushups 5 mins

MON WOD 28/2/2011

Warm Up Drills
Run 400Mtrs
Hip Stretch
5 Pullups
10 Pushups
9 Fundamentals
7 Of each (pvc)

15 min Amrap
5 Pullups
10 Burpees
7 Deadlifts 100kg(85kg)
20 Double Unders

It was the big guys Birthday on the weekend. If you ever need a hand to change the wheel on your car and you lost your jack just call Rob. I'm quite sure he could help out.

SUN REST 27/2/2011

SAT WOD 26/2/2011

Reps For Time

21,18,15,12,9,6

Push Press 60kg(40kg)
Wall Ball 10kg(6kg)
Double Unders x2

Congratulations to Dave. First muscle up, two years Dave has been trying to get one. Well done Dave!

FRI WOD 25/2/2011

AMRAP

5 Mins 60kg(40kg) Front Squat
3 Mins KBS 24kg(16kg)
2 Mins MU
1 Min Burpees

THURS WOD 24/2/22011

For Time
400m run
21 OHS 42.5kg(30kg)
21 pullups
400m run
15 OHS 42.5kg(30kg)
15 pullups
400m run
9 OHS 42.5kg(30kg)
9 pullups

WED WOD 23/2/2011

Deadlift 3,2,2,2,2,1,1,1,1

TUES WOD 22/2/2011

5 Rounds for time of:
6 Clean & Jerk 60kg (40kg)
10 Burpees

MON WOD 21/2/2011

Tabata Something else

Compleate 32 Intervals of 20 seconds of work time and 10 seconds of rest

The first 8 Intervals are Pull ups
The next 8 are Push ups
The next 8 are situps
Then finally 8 Intervals of Squats

SUN REST 20/2/2011

SAT WOD 19/2/2011

Back Squat
3,3,3,3,3,3,3

FRI WOD 18/2/2011

2 Rounds For Time

20 Pullups
20 Thrusters 42.5kg(30kg)
Run 400 Mtrs
20 KBS 24kg(16kg)
20 Box Jumps 32Inch(24Inch)
Run 400Mtrs

THURS WOD 17/2/2011

Clean 1,1,1,1,1,1,1

WED WOD 15/2/2011

• The results and wrap-up from the 2011 Rock Hard Challenge are now up. Think there is a typo..?
  

2011 ROCK HARD CHALLENGE RESULTS

7 Rounds For Time
10 SDLHP 50kg(35kg)
21 Box Jumps 32 Inch 24 Inch
10 Ring Dips

TUES WOD 15/2/2011

Reps for time
15,9,6

Thruster 60kg(40kg)
Burpee Knees to elbows

MON WOD 14/2/2011

20Min AMRAP

15 OHS 42.5kg(30kg)
10 Chest to Bar Pullups
21 Double Unders

SUN REST 13/2/2011

SAT CLOSED 12/2/2011

The Shed is closed for training today as we are moving. Here is a workout you can do at home if you wish.

5 rounds of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges

FRI WOD 11/2/2011

21,15,9 Reps

Deadlift 100kg 80kg
Clapping Pushup
Double Unders x2

THURS WOD 10/2/2011

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5





Compare 28/5/2010

WED WOD 9/2/2011

GI JANE

100 Burpee Pullups for time

Compare to 25/1/2010

BURPEE'S

Here are the new Burpee Penalty's.
They go for everyone......Period. There are no excuses!
Failure to do the punishment will result in your membership termination.

So here they are:

"150Burpees"
- Talking while the coach is giving instructions (Skills).
- Not controlling the bar to the floor ( Bar bouncing into wall)
- Spilling chalk
- Farting... yes Farting inside the shed?... Seriously
- Coaching. This includes giving a cue (any technical advice). If you see something you think is not right please tell the coach so they can fix it. Do not take it upon yourself. That being said encouragement (c'mon, one more rep) is always welcome.

"50 Burpees"
- Being late more than once in a week. You must be ready to go when the warm up starts. (50 burpees for every extra day that your late)
- No Hook Grip
- Making Excuses

ONLY COACHES CAN GIVE OUT BURPEES

TUE WOD 7/2/2011

Karen 150 Wall Ball 10kg(6kg)

Compare times to 14/5/2010

MON WOD 7/2/2011

Overhead Squat 1-1-1-1-1-1-1 reps

SUN REST 6/2/2011

SAT WOD 5/2/2011

Rounds For Time

10 Hang Power Cleans 60kg(40kg)
50 Box Jumps 32Inch(24Inch)
20 Ring Dips

FRI WOD 4/2/2011

10,9,8,7,6,5,4,3,2,1 Reps For Time
H,S,P,U.
Kettle Bell Swing (x 2) 24kg(16kg)

THURS WOD 3/2/2011

15 min AMRAP
Run 200mtrs
15 SDLHP 42.5kg(30kg)
9 Toes To bar