Tuesday 13 June 2017

 

For time:

10 rounds of:
5 Pull-ups
5 Push-ups

Rest 2 minutes

Then:

5 rounds of:
10 Hollow Rocks
10 Kettlebell Swings 28kg (20kg)

Rest 2 minutes

Then:

2 rounds of:
25 Wall Balls 10 kg (7 kg)
25 Box Jumps 24"

Post time to comments.

Compare to Thursday 14 July 2016

 

 

Seriously hot training . . .

 

Recognise that competence lies on the other side of slogging failure.  Make your preparations, and assault your target, never forgetting that victory is the end state of persistence.

Jon Gilson


Monday 12 June 2016

 

20 minutes to find 5 RM Front Squat

Then:

Three rounds for max reps of:

1 minute Chest-to-bar Pull-ups

1 minute Handstand Push-ups

1 minute Front Squat 85 kg (60 kg)

1 minute Box Jumps 24" (20")

1 minute Rest

Post load and repetitions to comments.

 

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Thirty rounds . . .

 

For all sad words of tongue and pen, The saddest are these, "It might have been."

John Greenleaf Whittier


Saturday 10 June 2017

 

In pairs for time:

6 x 200 m Run (Relay)

Then:

30 rounds (Relay):

5 Power Clean 60 kg (40 kg)

7 Burpees

5 Pull-ups

Post time to comments.

Compare to Saturday 12 November 2016

 

Photo 9-6-17  7 39 46 pm

Vortex warning . . .

 

I have no idols.  I admire work, dedication and competence.

Ayrton Senna


Friday 9 June 2017

 

Run 1,600 m

Then:

Back Squat

7 - 7 - 7 - 7 - 7

Then:

Run 800 m

Post loads to comments.

 

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Sufficient stimulus . . .

 

Motivation is what gets you started.  Habit is what keeps you going.

Jim Ryun


Thursday 8 June 2017

 

For time in pairs:

6 rounds of:

20 Deadlifts 100 kg (70 kg)

Run 100 m

Then:

Rest 2 minutes

Then:

125 Calorie Row

75 Power Snatch 40 kg (30 kg)

125 Wall Balls 10 kg (7 kg)

Post time to comments.

 

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Broad consensus reached this morning . . . Not warm but no excuse . . .

 

Man never made any material as resilient as the human spirit.

Bernard Williams


Wednesday 7 June 2017

 

Split Jerk or Push Jerk

2 - 2 - 2 - 2 - 2

Then:

Four rounds for time of:

12 Lateral Bar Burpees

8 Push Jerks 70 kg (50 kg)

Post load and time to comments.

Compare to Monday 16 November 2016

 

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Self-discovery . . .

 

Heroes and cowards feel exactly the same fear.  Heroes just react to it differently.

Cus D'Amato


Tuesday 6 June 2017

 

As many rounds as possible in 20 minutes of:

20 Toes to Bar

20 Dumbbell Hang Power Clean 20 kg (15 kg)

20 Pull-ups

20 Dumbbell Push Press 20 kg (15 kg)

Post rounds to comments.

 

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Conditioning . . .

 

Today I will do what others won't, so tomorrow I can accomplish what others can't.

Jerry Rice


Monday 5 June 2017

 

"Jackie"

For time:

Row 1,000 m

50 Thrusters 20 kg

30 Pull-ups

Compare to Monday 6 February 2017

Then:

"Midline Madness V3.0"

For quality, using tabata clock with 2 minutes per station:

Candle Stick Pulses

Hollow Rock

Evil Knees

Russian Twist 10 kg Plate

Post time to comments.

 

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Bench WOD . . .

 

It's not the will to win that matters, everyone has that, it's the will to prepare to win.

Bear Bryant


Saturday 3 June 2017

 

Happy Birthday for Sunday Adam R!

"The Ghost"

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score.

Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Compare to Friday 11 July 2014

 

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On the floor . . .

 

The good Lord gave you a body that can stand most anything.  It's your mind you have to convince.

Vince Lombardi


Friday 2 June 2017

 

Happy Birthday Nat J and Pip HR!

Every minute on the minute for 10 minutes:

1 Power Clean 70 kg (50 kg)

1 Front Squat 70 kg (50 kg)

1 Push Jerk 70 kg (50 kg)

Then:

Max Kettlebell Swings in 5 minutes 24 kg (16 kg)

On the minute, 1 Bear Crawl 20 m

Post successfully completed rounds and reps to comments.

 

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When the class is unable to reach a consensus regarding the temperature . . .

 

Personal commitment, sacrifice and determination are the only means to betterment.

Noel Coward