Wednesday, December 28, 2011

For time
2 x deadlift (275/165)
50 x air squat
4 x deadlift
40 x air squat
6 x deadlift
30 x air squat
8 x deadlift
20 x air squat
10 x deadlift
10 x air squat
Ladies and Gentlemen, I added a section of PVC to the box at the gym to help people roll out before or after WODs. Of course it will have to be handed out from a trainer. If we want more just let me know and i can get some extras and then ill just figure a way to keep them locked up. Also if you are interested in the Open this year for the games please send me an email or message so I can start building a roster for tracking the WODs at the gym. The open WODs start on the 22nd of Feb for 5 weeks and the regionals will run from late April to late May.

Tuesday, December 27, 2011

for reps per movement
2 min of 135/95 lbs Press
2 min rest
2 min of 135/95 lbs Push Press
2 min of rest
2 min of 135/95 lbs Push Jerk

Monday, December 26, 2011

Row 500m
25 x sit ups
25 x kb swings (1.5/1)

Thursday, December 22, 2011

Hope everyone is having a good holiday season.

The gym is closed for the next 4 days also due to people not taking care of the rings I have taken them down until the missing strap has been returned. Sorry but I have to look after the equipment

Wednesday, December 21, 2011

AMRAP in 20 Min
11 x Push Press @ 75 lbs
11 x Burpees

Tuesday, December 20, 2011

Row 400m
25 Air Squats
25 Push Ups
100 Double Unders

Monday, December 19, 2011

Push Press (115/80)
Pull Ups
Knees to Elbows

Sunday, December 18, 2011

count max reps for each round, try and keep same number for all three rounds

Front squat for 3 min (135/95)
Rest 3 min
Front Squat for 2 min (95/65)
Rest for 2 min
Front Squat for 1 min (75/40)

Thursday, December 15, 2011

AMRAP in 15 min of
10 GHDs sit ups
10 back extensions
10 Ring Dips
10 Pull Ups
There will be a foundations class this Friday at 1130.
They take about 1 and a half hours so u will be out by 1pm
Please show up about 10 mins prior

Wednesday, December 14, 2011

75 snatch @75 lbs

Tuesday, December 13, 2011

5 rds for time
25 OHS (65/40)
15 Push Ups
5 Burpee Box Juumps

Monday, December 12, 2011

For Time
150 KB Swings (1.5/1)

Sunday, December 11, 2011

Last week of official classes before block leave for post

3x3x3 thruster

7 thrusters (135/95)
15 deadlifts(135/95)

Thursday, December 8, 2011

AMRAP in 15min
13 x Deadlifts (185/110)
13 x GHD Sit Ups

Sorry, but I can not have a foundations class this week again. I have to brief the RXO sometime tomorrow and he cant give me a time till tomorrow so I dont want to make a class and then miss one.

I WILL HAVE A CLASS BEFORE LEAVE so be prepared for Thursday after 1500 or Friday at 1130 next week


Wednesday, December 7, 2011

5 rds
10 Dips
6 Front Squats (115/80)

Tuesday, December 6, 2011

Pull Ups

Monday, December 5, 2011

3rds for time
Run 400m
25 Push Ups
25 Sit Ups

Sunday, December 4, 2011

Power clean

Thursday, December 1, 2011

GHD sit ups
Back extensions
Power cleans 115/85

No foundations tomorrow I'm sick right now and wouldn't be able to talk for an hour and 30 mins to get through class