NEW POLL..

May 11 2012
Filed In: Workout Of The Day

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WOD – SAT 19/5/2012

May 18 2012
Filed In: Workout Of The Day

AMRAP in 15min of:
* 5 Shoulder to Overhead 55/35kg
* 10 Knees to Elbows
* 15 Lateral Box jumps 60/50cm

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WOD – FRI 18/5/2012

May 17 2012
Filed In: Workout Of The Day

DEADLIFT
5RM (25min)
* Reps must all be touch & go and CONTROLLED!!! If the bar rips you back down to floor or you lose position it will not count!

Finisher:
5 x 30sec MAX Burpees/rest 1min

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WOD – THURS 17/5/2012

May 16 2012
Filed In: Workout Of The Day

3 x 800m Run – MAX effort
( Rest 1:1 )
Compare to 1/2/2012

Finisher:
Work some Mobility!!!!


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WOD – WED 16/5/2012

May 15 2012
Filed In: Workout Of The Day

For Time:
20 Pull ups
20 Push ups (hand release)
30 Sit ups
50 Double Unders
30 Sit ups
50 Double unders
30 Sit ups
20 Push ups (hand release)
20 Pull ups

Details at GymnasticsWOD

Details at GymnasticsWOD

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WOD – TUES 15/5/2012

May 14 2012
Filed In: Workout Of The Day

FRONT SQUAT
3RM (20min)

PUSH JERK
3RM (20min)

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WOD – MON 14/5/2012

May 13 2012
Filed In: Workout Of The Day

HSPU
3 reps on the minute for 10 minutes

Finisher
3 Rounds for time:
* 21 KB Snatch left arm 16/12kg
* 21 KB Snatch right arm 16/12kg
* 21 KB Goblet Squat 16/12kg

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WOD SAT 12/5/12

May 12 2012
Filed In: Workout Of The Day

10 Rounds For Time:
*8 Thrusters (50/32.5kg)
*100m Sprint

Rest 1 minute between rounds

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman