AMRAP 20 minutes 12 KB swings 24/16 10 wallballs 9/6 8 burpees 6 SDHP 40/30 4 wall climbs Kathryn – 12kgs &20kgs = 6 Rachael – 12kgs & 20kgs = 6+12 Nigel – Rx = 5+31 Pat – Rx = 4+39 AB – Rx = 5+8 Kate – Rx = 5+38 Maddie – Rx… [Read More]
WOD – 12/7/2012
7 Rounds for time 7 boxjumps 24/20 14 pushups 21 walking lunges 20/10 Jayne (knees) = 13.40 Darcy (Rx) = 13.44 Jim (Rx) = 12.09 Jodie (knees) = 12.26 Nigel (step up) = 13.55 AB (squats) = 13.59 Maddie (5kgs, 12″ box & knees) = 15.39 Dave = 13.00 Sam (10kgs, 18″ box &… [Read More]
WOD – 11/7/2012
AMRAP 15 minutes 6 pushpress 40/30 8 squats 10 floor wipers 40/30 12 situps Chloe (25kgs) = 6+2 Chloe (Rx) = 10+24 Hollywood (Rx) = 12 Mouse (35kgs) = 7+21 Ali (25kgs) = 9+16 Maddie (Rx) = 9+14 Kate (20kgs) = 13 Jodie (Rx) = 8+3 Nigel (Rx) = 11+26 Emma (10kgs) = 8+14… [Read More]
WOD – 10/7/2012
a) Front Squats 5-5-5-5 b) For time: 21 KB swings 24/16 9 pushups 18 KB swings 12 pushups 15 KB swings 15 pushups 12 KB swings 18 pushups 9 KB swings 21 pushups Katheryn a) 15-23-24-29 b) 12kgs & knees 6.37 Rachael a) 25-35-38-40 b) 12kgs & knees 6.00 Chloe a) 25-27-27-25 b) 12kgs… [Read More]
WOD – 9/7/2012
5 Rounds for time 7 Thrusters 40/30 21 Situps Steffan: Rx = 7.18 AB: Rx = 8.40 Dave: 30kgs = 5.21 Ali: 25kgs = 4.42 Laura: 25kgs = 6.21 Chloe: Rx = 4.27 Pat: Rx = 4.55 Kate: Rx = 5.22 Maddie: 30kgs p/press = 4.19 Em: 10kgs = 8.47 Mouse: 30kgs = 7.01
WOD – 7/7/2012
For time 50 KB Swings 24/16 50 Situps 50 Boxjumps 24/20 50 Pushups 50 Squats Pat Rx 7.26 C2 Rx 7.21 Wor Rx 9.42
WOD – 6/7/2012
TABATA Double Unders KB Swings Squats Steff 20kgs 218 Daniel 20kgs & sgl 462 Pat sgl ? NFI Holly 12kgs 255 Picko sgl 564 Kate Rx 270 C2 Rx 280 A2 12kgs 248
WOD – 5/7/2012
a) push press 3-3-3-3 b) 21-15-9 Walking lunges 20/10 pullups Nigel a) 60-65-70-67.5 b) red band 8.26 Will a) 40-40-40-52.5 b) rings & 10kgs 4.20 Daniel a) 50-60-62.5- b) red/orange bands & 15kgs 3.50 Dave a) 40-50-60×2-5 b) red band & 10kgs 3.46 Ali C a) 30-35-40-42 b) blue band 2.57 Ali I a)… [Read More]
WOD – 4/7/2012
5 rounds for time 20 pistols (10 each leg) 10 wall balls 3 handstand push ups Steff (20″ box pistols) 9.38 Nigel (balance box pike) 6.52 Ali (balance pike) 5.55 C2 (balance box pike) 6.59 Dave (squats bands) 6.30 Picko (squats wall) 8.04 Daniel (balance bands) 9.16 Kate (balance bands) 7.37 Mouse (balance bands)… [Read More]
WOD – 3/7/2012
AMRAP 15 minutes 10 boxjumps 24/20 10 knees to elbows 10 KB swings 24/16 Nigel Rx 9+11 A1 (Colless) 8+14 Dave 12″ box 8+14 Will situps for K2E & 18″ box 7+10 A2 (Ible) orange KB 8+10 C2 Rx 9+16 Wor Rx 7+13 Hollywood Rx 8+4 Kate Rx 11+13 Picko rings & 20″ box… [Read More]
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