WED WOD 30/3/2011

Warm Up Drills
Run 400
5 Pullups
7 Pushups
9 Hollow Pocks
12 Squats
Hip Stretch


Annie 50,40,30,20,10
Double Unders
Situps

THURS WOD 23/2/2012

Split Jerk, 10 Minutes s To Find a Heavy Double


Swinging Annie 50,30,40,20,10 Reps for time of

KBS 24kg (16kg)
Situps

WED WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

SAT WOD 26/11/2011

"Helen"
3 Rnds For Time
Run 400mtrs
21 KBS 24kg(16kg)
12 Pullups

Compare your last time

Rest Then

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Compare your last time

Olympic Lifting class 8.30am "Snatch Balance" & "Snatch"

FRI WOD

HAPPY BIRTHDAY RHONDA


Today's WOD your choice pick 1 of these girls.

Annie, Double-unders Sit-ups 50,40,30,20,10

Karen, 150 Wall Ball 10kg(6kg)

Isabel, Snatch 30 reps 60kg(40kg)

Grace, 30 Clean&Jerk 60kg(40kg)

Elisabeth, Clean 60kg(40kg)
Ring Dip

Dianne, 21,15,9 Deadlift 100kg(80kg)
HSPU

MON WOD 3/10/2011

Congrats to Sine, for making it into the final this weekend in the SEQ Challenge, also Kozue who entered in her first comp. And everyone else who entered or came down to support the Crew. Well done everyone!



Squat 5x3


Swinging "Annie"

50,40,30,20,10
KBS 24kg(16kg)
Abb Mat Sit Up

WED WOD 22/1/2013

A)
15Mins Work Up to a Heavy Single Snatch

Then EMOTM 5 Mins 2 Snatches @85%of Above

B)
Annie
50,40,30,20,10
Double Unders
Situps

TUES WWOD 5/6/2012

A)

Back Squat 20 Minutes Work up to a heavy double( Includes Warmup )

B)
10 Minutes of Muscle Up Practice / Scale to Bands or Knees

C)
Annie 50,40,30,20,10

Double Unders
Ab-matt situps

TUES WOD 18/12/2012

A)
Back Squat  5x5
2 Rope Climbs between each Set


B)
Annie
50,40,30,20,10
Double Unders
Abb Matt Sit ups

SAT WOD 14/11/2013

A)
 Back Squats 2,2,2,2,2,2,2

B)
"Grace meets Annie"

30 Power Clean And Push Jerk 60kg(40kg)

No rest Then

50,40,30,20,10

Double Unders
Sit Ups