Warm up Front & overhead squat technique A) Strength front squats 3-3-3-3 B) metcon 3 rounds for time 15 BW deadlifts 15 pullups Heather A) 30-40-50-55 B) 60kgs & red band = 7.08 Ali A) 30-40-50-55 B) 50kgs & red/orange band = 6.07 Chloe A) 30-40-50-55 B) orange band = 6.57 Tom A) 30-40-50-60… [Read More]
WOD – 15/8/2012
Warm up – dynamic pushup, -ve pullups Mobility hip stretches Lower back WOD – 3 rounds for time 10 burpee boxjumps 24/20 20 KB swings 24/16 20 toes to bar 20 HR pushups 2 min rest Jodie – KU’s = 17.00 Nigel – Rx = 18.16 Maddie – 12″ box = 18.38 Picko –… [Read More]
WOD – 14/8/2012
Warm up skip Mobility WOD – AMRAP 4 minutes x 3 rounds 15 air squats 10 situps 5 pushpress 40/30 2 minute rest between rounds Jayne – 2kgs – 1= 129 2=128 3= 141 T= 398 Ali – 25kgs – 1= 137 2= 150 3= 149 T= 436 Jim – hang pow, elgans 40… [Read More]
WOD – 13/8/2012
Dynamic warm up Press technique WOD: A) military press 5-5-5-5 B) metcon: 21 burpees 9 deadlifts 60/40 18 burpees 12 deadlifts 15 burpees 15 deadlifts 12 burpees 18 deadlifts 9 burpees 21 deadlifts Carol A) 5-7-7-10-10 B) 8kgs = 15.17 Mouse A) 40-50-45- B) = 12.40 Kate A) 25-27-30(3)-30(4) B) Rx = 8.27 Pat… [Read More]
WOD – 11/8/2012
12 minute AMRAP 200m Row 20 Air Squats 20 Situps Heather = 4 rounds +200m row & 3 air squats
WOD – 10/8/2012
Warm up technique -ve pullups or pullups + squat technique Metcon: 5 rounds for time 18 SDHP 30/20 9 pullups 3 HSPU Pat – band HSPU = 9.11 Dave – band HSPU & blue band = 10.10 Picko – Rx = 11.40 Kate – band HSPU = 10.22 Nigel – pike push up… [Read More]
WOD – 9/8/2012
A) Deadlift 5-5-5-5 B) Metcon 21-15-9 Burpee box jumps 24/20 Wall balls 9/6 Squats Pushups Will A) 100-110-120-130 B) burpee step ups, 10″ box, knees & 8kg WB = 12.29 C2 A) 60-70-75-80 B) Rx = 10.46 Steff A) 100-110-120-130 B) Rx = 10.44 Sav A) 80-90-100-110 B) Rx = 9.50 Mouse A) 80-90-100-100… [Read More]
WOD – 8/8/2012
Warm up – technique Front squat – press – thruster Metcon – AMRAP 15 minutes 10 thrusters 40/30 10 situps 10 KB swings 24/16 Alex – 8kg KB & 15kgs = 7+4 Sam – 8kg KB & 18kgs = 8+27 Sav – Rx = 6+6 Mouse – 30kgs = 6+7 Picko – 30kgs =… [Read More]
WOD – 7/8/2012
Skipping practice warm up Squat technique Metcon – for time 50 wall balls 9/6 50 situps 50 boxjumps 24/20 50 pushups 50 squats 50 KB swings 24/16 Sav – 20kgs KB = 14.22 Steff – 20kgs KB = 14.21 Will – knees, 18″ box & 12kgs KB = 17.53 Alex – 12″ box, knees… [Read More]
WOD – 6/8/2012
Dynamic warm up Technique – deadlifts – front squats – clean WOD – TABATA 12 mins push ups situps wall balls 9/6 *score is total reps Will = 171 Sam = 254 Alex = 244 Sav = 282 Mouse = 250 Pat = 300 Holly – knees = 259 Kate = 299 Andre =… [Read More]
- « Previous Page
- 1
- …
- 23
- 24
- 25
- 26
- 27
- …
- 35
- Next Page »