FRIDAY 29th SEPT

Hey Guys,

Gym will not be open Friday morning as you will all appreciate that Mat needs his rest! I will be opening the gym on Friday at 6 o'clock. Thank you for all your well wishes and understanding!

Claire

29/09/11 - WOD

Work on a weakness - 15 mins!!!!!!

Complete 8 rounds for time:

3 Deadlift (110kg/65kg)

7 Burpee Box Jumps

28/09/11 - WOD

Complete 5 rounds for time:

8 Front Squat (65% of 1 rep max)

400m run

Rest 3 minutes in between each round

27/09/11 - WOD

AMRAP 15 minutes

10 Wall Ball (10kg/7kg)

10 Toes-to-Bar

10 Box Jumps (24"/20")

26/09/11 - FRANPEE

Complete for time:

21-15-9

Thrusters (42.5kg/30kg)

Burpees

Right Guys,

Mat has got his pre-op scan today at 10am so we are not sure when the gym will be open (if at all). I will keep you posted!

I would also like to take this opportunity to thank you all for your co-operation and understanding over the last few weeks - and hopefully you will continue to support us in the coming weeks!

Thank you

25/09/11 - WOD

Complete:

Strict Press:

3-3-3-3-3

THEN

15 Ground to Overhead (60kg/40kg)

"Helen"

15 Ground to Overhead

"Helen" =

3 Rounds of

400m run

21 KB Swings (24kg/16kg)

12 Pull Ups

SUNDAY OPEN TIMES

Hey Guys,

From now on the Sunday gym times will be 12 o'clock till 2 o'clock!

Sorry for any inconvenience!

21/09/11 - WOD

Complete 5 rounds for time:

Run 200m

10 Deadlift (100kg/60kg)

Run 200m

10 Burpees

22/09/11 - NO LADIES

Hey Guys,

Gym will be open at 6pm tonight instead of 5pm and NO LADIES ONLY!

20/09/11 - WOD

Complete for time:

100 Double Unders

15 Hang Squat Cleans

15 Toes to Bar

12 Hang Squat Cleans

15 Toes to Bar

9 Hang Squat Cleans

15 Toes to Bar

6 Hang Squat Cleans

100 Double Unders

19/09/11 - WOD

Complete for time:

40 Wall Ball (10kg/7kg)

2 rounds of "Cindy"

30 Wall Ball

4 rounds of "Cindy"

20 Wall Ball

6 rounds of "Cindy"

"Cindy"

5 Pull Ups

10 Press Ups

15 Squats

Mikko Salo

This guy is a machine! You should be inspired!

Complete:

Backsquat

5-5-5-5-5

THEN

AMRAP 7 minutes:

Lunges

on the minute every minute - complete 15 sit ups

score = number of lunges completed in 7 minutes!

The ButterFly Pullup Instruction

"Helen"

Complete 3 rounds for time:

400m run

21 KB Swings (24kg/16kg)

12 Pull Ups

13/09/11 - WOD

Complete 5 rounds for time:

15 SDHP (40kg/30kg)

15 Burpees

15 Box Jumps (24"/20")

Divided We Fall Games Final DF Rope Climb

Remember this???!!!

"Franish"

400m run

21 Thrusters

21 Pull Ups

400m run

15 Thrusters

15 Pull Ups

400m run

9 Thrusters

9 Pull Ups

M = 42.5kg

W = 30kg

08/09/11 - WOD

Complete AMRAP 10 minutes

15 Wall Ball (10kg/7kg)

15 Box Jumps (24"/20")

1 Clean & Jerk (Bodyweight)

07/09/11 - ANNIE

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

THEN

"Man Challenge"

Row 2k

Every minute on the minute complete a ladder of burpees i.e. 1st minute = 1 burpee, 2nd minute = 2 burpees, 3rd minute = 3 burpees etc! If you complete the 2k row - you win!

CONGRATULATIONS

Congratulations to Gary and his new wife on getting hitched! Wish you both all the best!

04/08/11 - WOD

Complete for time:

200 double unders

100 Squats

50 Deadlift (60kg/40kg)

25 Push Jerk (60kg/40kg)

50 Press Ups (games standards)

100 Sit Ups

200m Run

03/08/11 - WOD

Complete 8 rounds of max reps:

Push Press (20 seconds)

10 seconds rest

Jumping Lunges (20 seconds)

10 seconds rest

02/08/11 - WOD

Complete 21-15-9 of:

Chest to Bar Pull Ups

Press Ups

30 Deadlift (100kg/60kg)

01/09/11 - WOD

Complete:

400m run

21-15-9 of

Power Snatch (45kg/30kg)

Ring Press Ups

100 Double Unders

31/08/11 - WOD

Complete 5 rounds for time of:

3 Power Clean (Heavy)

20 Burpees

30/08/11 - WOD

In a 3 minute window complete 75 shoulder to overhead

M = 30kg

W = 15kg

THEN

3 rounds for time:

200m run

15 Ring Dips

20 Front Squat (30kg/15kg)

25 KB Swings (24kg/16kg)