Blog

Jan 3rd, 2018

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Wednesday 3rd January 2018

Happy New Year and welcome back team! And just in case you hadn’t thought about it yet… the 2018 Open is coming!! DEADLIFT work to a heavy triple 7min AMRAP – 7 deadlifts 120/80 – 14 pistols – 21 double unders

Dec 20th, 2017

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Wednesday 20th December 2017

“CINDY” One of the longer girl workouts, this 20min body weight AMRAP is a great way to measure your fitness as 2017 wraps up! If you’ve had the pleasure of doing Cindy before, find out what you did last time and go in to today with a plan for improvement! If it’s your first time, […]

Dec 19th, 2017

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Tuesday 19th December 2017

STRENGTH DAY Sets of 3, touch’n’go, working up to 70% Power Cleans 3 – 3 – 3 – 3 – 3 – 3 Power Snatch 3 – 3 – 3 – 3 – 3 – 3 MOBILITY SKILL Narrow Grip Overhead Squat Kettlebell Overhead Squat

Dec 18th, 2017

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Monday 18th December 2017

3 x 4min AMRAPS 1. 8 x slam balls to shoulder 8 x V-ups 2. 8 x chest to bar pull ups 8 x wall balls 3. 8 x toes to bar 8 x plate ground to overhead 25/15

Dec 16th, 2017

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Saturday 16th December 2017

Run 5km A great longer benchmark WOD today and a great opportunity to see some of the stunning scenery around our Box… watch out for any trip hazards and also traffic!!

Dec 12th, 2017

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Tuesday 12th December 2017

Handstand Walking Progressions! It’s time to get more comfortable upside down! Wherever you’re at with this movement when you walk in to class today you will walk out better and more comfortable with it. Your coach has heaps of ways we can move on to the next level or perfect where we’re already at – […]

Dec 11th, 2017

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Monday 11th December 2017

DIANNE 21 – 15 – 9 – deadlift 100/70 – handstand push up A benchmark WOD, Dianne is a short to mid-length wod that takes the toll on our midline stability! We’re aiming to have this one done within 12 mins to scale the weight and/or movement appropriately to ensure you hit that target. If […]

Dec 9th, 2017

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Saturday 9th December 2017

Partner WOD 6 rounds for time: – 20 air squats – 20 calorie row – 20 sumo deadlift high pulls 1 athlete completes 20 reps of one movement then swap the working athlete

Dec 8th, 2017

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Friday 8th December 2017

DEADLIFT 5 – 5 – 5 – 5 – 5 FRIDAY FLEX OFF Accessory work for summer…cos sometimes it’s about getting those beach muscles ready!! 3 rounds of – 20 banded tricep extensions – 20 sec plank on low rings – 10 bicep curls (slow tempo) – 20 banded lat pull downs

Dec 7th, 2017

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Thursday 7th December 2017

3 rounds for time; – block run – 30 dumbbell snatches – 30 pull ups 30min TIME CAP A suitable scale for pull ups today would be to use a band – there are a fair few pull ups to get to so make sure you choose a band that is going to make you […]

Dec 6th, 2017

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Wednesday 6th December 2017

“SHORT HEAVY LIZ” 15 – 12 – 9 – dumbbell squat clean – ring dips Push ups on your dumbbells are a suitable alternative for ring dips today. If you’ve got some dips but not this many, have a chat to your coach about reducing the prescribed reps.

Dec 5th, 2017

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Tuesday 5th December 2017

Fight Gone Bad Styles (1min AMRAP of each movement) – 3 rounds – toes to bar – 8m shuttle run – wall balls 10ft 9/6 – wall walk (to a plank) – row for calories – rest Todays workout is about continuing to move through every movement – the rest minute you can do whatever […]

Dec 4th, 2017

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Monday 4th December 2017

3 rep max Strict Press 5 rounds for time: – 8 strict press @ 60% 3RM – 35 double unders This workout is designed to be sub 10mins for everyone, if this number of double unders is going to push you over the 10min mark then talk to your coach about an appropriate scale e.g. […]

Nov 23rd, 2017

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Thursday 23rd November 2017

FRONT SQUAT 3 x 5 @ 70% 5 x 3 @ 80% We’re continuing on with developing our front squat strength – specifically today we’ll be focusing on our “setting strength” and not bouncing out of the bottom. Keep the tension on throughout the whole lift – add in a target to squat to (medball) […]

Nov 22nd, 2017

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Wednesday 22nd November 2017

8min EMOM – 200m run 1 MIN REST ANNIE 50 – 40 – 30 – 20 – 10 – double unders – sit ups It’s gonna get gassy guys! This is a benchmark workout being done under fatigue – don’t expect to break records today on your Annie time but if you do then obviously […]

Nov 21st, 2017

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I think we need to pick more fruit

  I, like many others, can be guilty of overcomplicating things.   Often it is really just a form of procrastination, something to kill a bit more time so we don’t actually have to start on the journey towards a particular task, goal or target. For me, if I am honest with myself, it is […]

Nov 21st, 2017

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Tuesday 21st November 2017

15min AMRAP – 10m handstand walk – 5 strict pull ups – 10 V-ups Today is gymnastic focused and if not all of these movements are you jam just yet, we’ll be scaling them to something that still allows us to move safely and efficiently. Your coach will explain these and help you to find […]

Nov 20th, 2017

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Monday 20th November 2017

1 rep max Snatch – 15mins 10 rounds for time @ 60% of your 1RM; – 3 snatch grip deadlifts – 6 hang snatches – 9 overhead squats 15min time cap Today is two WOD’s, the first one sets the weight for the second one! BUT if 60% is still a bit heavy to complete […]