Monday, 9 January 2012
Strength Good Morning 3 x 10 METCON 5 RFT 10 Box Jumps - 28 inch 5 Power Cleans – BW
Sunday, January 8, 2012
Rest Day Enjoy some family time and some Mobility Work! God knows I need some today! Thanks to all for the amazing birthday dinner last night! And thanks to Stu and Katja for the ride home.
Greatest Birthday WOD ever!!
Thank you to all my inmates, convicts, detainees, and criminals! It was an amazing Saturday morning WOD with some great friends. Thank you all so much for the card and the gift!! And great job to Jacky for knocking the vest out and Jess pushing us along!
Saturday, 7 Jan 2012
Torture II In teams of 3 300 Double Unders 300 Push Press 20kg 800m Run 150 Box Jumps 24inch 150 Burpees - You must complete each movement prior to moving to the next - The reps can be partitioned amongst the 3 Convicts - All 3 must complete the 800m…
Friday, 6 Jan 2012
Strength Front Squat 3 x 20 METCON 5 RFT 3 Snatch Deadlift’s (100/60) 3 KB Hang High Pulls (24/20) 400m Run
New Fundamentals Class
Our next class starts Monday, 9 Jan at 6:45 am. It will run for two weeks at 6:45 am on M / W / F. There are a few slots left if you are interested - call 0413 211 391 or email us at firstname.lastname@example.org.
Thursday, 5 Jan 2012
Skill Goal Work METCON 5 Rounds For Reps 1 min @ each station Row for Calories KB Snatch (16/12) Wall Ball (20/12) Rest 1 Min These reps will be scored - so bring your game face!
Working out with an injury…
So you have jacked up a shoulder, arm, knee, whatever....you think you should lay off the workouts for a bit.....guess what....you thought wrong. Bum shoulder, no excuse, do some squats, hammy work, GHD, pistols, and ... wait for it .... good side shoulder work!! Yes I said it, go ahead…
Muscle Up Leigh!!!
So Leigh walks into the Box this morning and says "Coach, one of my goals for 2012 is to knock out a Muscle Up and see what all the hype is about." Coach says "No worries man, Just show me that you can do 3 strict pull ups and 3…
Thank You Katja!!
Katja is one of our resident convict machines! She is also a Physio by trade - which came in extremely helpful tonight. One of our runaway Convicts mangled is shoulder up and she was there to remedy the problem. Thank you so much - From the Coaches and of course…