Archive for "Jul 2012"

WOD – WED 1/8/2012

Jul 31 2012
Filed In: Workout Of The Day

PART A: PUSH PRESS 10, 10, 10 PART B: 21 – 15 – 9 reps for time: * KB Swing 24/16 * Box Jump 60/50cm * Toes to Bar

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WOD – TUES 31/7/2012


Filed In: Workout Of The Day

BACK SQUAT 5×5 – all 5 working sets at same weight

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WOD – MON 30/7/2012

Jul 29 2012
Filed In: Workout Of The Day

5 Rounds of: * MAX rep Pull ups * Run 400m Score is total Pull ups 48kg and she won the Gold medal with a 91kg Snatch and 114kg Clean and Jerk….. WOW!!!! (couldn’t find the actual footage)

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WOD – SAT 29/7/2012

Jul 27 2012
Filed In: Workout Of The Day

PART A: 2 x 800m Run MAX effort – rest as needed between runs PART B: 3min AMRAP Weighted Walking Lunge for distance (20/15kg) PART C: 3 rounds for total reps: 1min Weighted Burpee (20/15kg) 1min Rest

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WOD – FRI 27/7/2012


Filed In: Workout Of The Day

“CINDY” AMRAP in 20min: * 5 Pull ups * 10 Push ups * 15 Squats

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BEGINNER FUNDAMENTALS COURSE

Jul 26 2012
Filed In: Workout Of The Day

Monday the 30th of July will be the start of our new Beginner Fundamentals Course. The course will run over 2 weeks on a Monday, Wednesday and Friday night at 7:15pm. For more info please refer to the ‘How do I get started’ section in the menu to the left of your screen. If you [...]

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WOD – THURS 26/7/2012

Jul 25 2012
Filed In: Workout Of The Day

5 ROUNDS FOR TIME: * 3 Hang Cleans 70/50kg * 3 Jerks 70/50kg * 7 Burpees

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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