Saturday 20 January 2018

3 Rounds
Run 200m
20 OA Alternating DB Snatch 22.5kg/15kg

Rest 5min

30 DB Clean and Jerk 20kg/15kg

Rest 5min

3 Rounds
50 Double Unders
15 Pullups
15 Burpees

IMG_5385Comp season is here, Michael is trying to get the band back together. If there is anyone wanting to jump into their first comp the WodStock team series would offer that opportunity. One day Saturday 27 January 2018

The idea that the harder you work, the better you're going to be is just garbage. The greatest improvement is made by the man or woman who works most intelligently.
Bill Bowerman

Friday 19 January 2018

10 rounds

1 Rope Climb
10 GHD Sit-ups
15 Wall Balls 10kg/7kg

IMG_5441Cangie Rope Climbs ... Don't forget your long socks

Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit which fortunately, functions independently of logic.
Tim Noakes

Thursday 18 January 2018

15 Push Press 70kg/50kg
Run 800m
30 Handstand Pushups
Run 600m
45 Burpees
Run 400m
60 Pushups

Compare 13 Sep 2017

P5202340Leigh in the pain cave

You never make the same mistake twice. The second time you make it, it's no longer a mistake, it's a choice.
Timber Hawkeye


Wednesday 17 January 2018



Overhead Squat


Midline Madness V4.0

Side Plank left
Hanging Straight Leg raises strict (candlestick pulses)
Side Plank Right
HS marching wall or Free (Hollow rocks)

  IMG_5032Kirrily ... Overhead position 

We do not rise to the level of our expectations. We fall to the level of our training.

Tuesday 16 January 2018

Happy Birthday Tyson

Dirty 30

30 Box Jumps 24"/20"
30 KB Swing 24/16kg
30 OA DB Overhead Walking lunges 20kg/15kg
30 Knees to Elbows
30 DB Push Press 20kg/15kg
30 Push ups
30 DB Thrusters 20kg/15kg
30 Double unders

P5201590Happy Birthday Tyson

From a certain point onward there is no longer any turning back.
That is the point that must be reached.
Franz Kafka

Monday 15 January 2018

20 min 5RM Strict Press

17min for Quality

2 Strict Ring Pull ups
4 Handstand pushups
6 Kettlebell swings 24kg/16kg
8 Overhead Squats 20kg

Compare 13 Nov 2017

11376076_1767450136814825_722513997_nLots of gains last week ... Have you made it back in after Christmas to collect yours?

Do you want to know who you are? Don't ask. Act! Action will delineate and define you.
Thomas Jefferson


Saturday 13 January 2018

Madura Mc Leaving Wod

Teams of 3:
100 Cal Row, 100 Deadlifts 60kg/40kg
80 Cal Row, 80 Hang Power Cleans 60kg/40kg
60 Cal Row, 60 Front Squats 60kg/40kg
40 Cal Row, 40 Push Jerks 60kg/40kg
20 Cal Row, 20 Clusters 60kg/40kg

25105677_10155161457692544_1211913550_nMadura leaves us for new experiences this week ... We wish her all the best for the future ahead.

When what we want to do and what we ought to do are two different things, character is built in the choice we make.
Bill Bennett

Friday 12 January 2018


Tabata - Power Clean 60kg/40kg
Rest 1 min
Tabata - Air Squats
Rest 1min
Tabata - Handstand Hold
Rest 1 min
Tabata Chin over pull up bar hold

The score will be captured as the lowest for any of the tabata rounds per station. So we will have a rep score for the power clean and the air squats and then a time score for the remaining two stations.

CF Linchpin

23314290_10154795720286097_2128178549_oPerfect day for Bro ... Just flick the switch 

If you don't give anything, don't expect anything. Success is not coming to you, you must come to it.
Marva Collins

Thursday 11 January 2018

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 30/20 Calories of Assault Bike / Rower
Station 2 – 20 Kettlebell Swings 24kg/16kg + 20 Wallballs 10kg/7kg
Station 3 – 30 Burpees
Station 4 – 15 Pull-Ups + 15 Handstand Push-Ups

23283443_10154795724726097_1442386127_nExpecting to see this expressions a lot today ... #conditioningday

What man actually needs is not a tensionless state but rather striving and struggling
for some goal worthy of him. What he needs is not the discharge of tension
at any cost but the call of a potential meaning waiting to be fulfilled by him.
Victor Frankl

Wednesday 10 January 2018

 Split Jerk (racks)



Midline Madness V3.0

25105510_10155161457227544_2067145245_nThe boys ... So much good hair in one photo

You must take action now that will move you towards your goals. Develop a sense of urgency in your life.
H. Jackson Brown Jr.