1000m Run
50 Sit Ups
50 Push Ups
50 Sit Ups
1000m Run
*DUE TO THE REGIONAL COMPETITION THIS WEEKEND, WE WILL BE CLOSED FOR ALL SESSIONS ON THURSDAY 17/05/2012 UNTIL SUNDAY 20/05/2012. SESSIONS WILL RETURN BACK TO NORMAL ON MONDAY 21/05/2012. WE WILL POST A WOD EACH DAY FOR YOU TO DO AT HOME
30sec Handstand Hold
30sec Squat Hold
30sec Hollow Hold
30 sec Plank Hold
*DUE TO THE REGIONAL COMPETITION THIS WEEKEND, WE WILL BE CLOSED FOR ALL SESSIONS ON THURSDAY 17/05/2012 UNTIL SUNDAY 20/05/2012. SESSIONS WILL RETURN BACK TO NORMAL ON MONDAY 21/05/2012. WE WILL POST A WOD EACH DAY FOR YOU TO DO AT HOME
*DUE TO THE REGIONAL COMPETITION THIS WEEKEND, WE WILL BE CLOSED FOR ALL SESSIONS ON THURSDAY 17/05/2012 UNTIL SUNDAY 20/05/2012. SESSIONS WILL RETURN BACK TO NORMAL ON MONDAY 21/05/2012. WE WILL POST A WOD EACH DAY FOR YOU TO DO AT HOME
For Time: 150 KB Swings 24kg (16kg) Every minute on the minute you must complete 5 Burpees before conituing with the swings Finisher: Tabata Toes to Bar *DUE TO THE REGIONAL COMPETITION THIS WEEKEND, WE WILL BE CLOSED FOR ALL SESSIONS ON THURSDAY 17/05/2012 UNTIL SUNDAY 20/05/2012. SESSIONS WILL RETURN BACK TO NORMAL ON MONDAY [...]
For Time: 4x 500m Row Record your fastest and slowest times. *DUE TO THE REGIONAL COMPETITION THIS WEEKEND, WE WILL BE CLOSED FOR ALL SESSIONS ON THURSDAY 17/05/2012 UNTIL SUNDAY 20/05/2012. SESSIONS WILL RETURN BACK TO NORMAL ON MONDAY 21/05/2012. WE WILL POST A WOD EACH DAY FOR YOU TO DO AT HOME
For Load: Without dropping the bar complete: 3 Deadlift 3 Hang Power Clean 3 Front Squat Rest as required. Repeat for 5 Rounds *DUE TO THE REGIONAL COMPETITION THIS WEEKEND, WE WILL BE CLOSED FOR ALL SESSIONS ON THURSDAY 17/05/2012 UNTIL SUNDAY 20/05/2012. SESSIONS WILL RETURN BACK TO NORMAL ON MONDAY 21/05/2012. WE WILL POST [...]
Well how much fun was that?! What a fantastic day and thank you all very much to all that could make it down, both competitors and supporters. Congratulations to Mel C and Colin G for taking out the women’s and men’s final respectively. There were some awesome displays of true heart and determination shown all [...]
FITNESS IN 100 WORDS
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.