Clean & Jerk 2 RM

then:

In 5 mins complete as much as possible of:
10 Pull Ups
15 Kettlebell Swings (16/24)
Run 200M
20 Overhead Squats (30/42.5)
25 Double Unders
30 Power Cleans (30/42.5kg)
Rest 1 Min


Complete 3 cycles

Post weights and reps completed to comments.

Back Squat 1 RM

then:

In 8 Mins:
Run 800M
In remaining time complete as many One Arm Dumbbell Snatch (15/20kg) as possible.

Hit some shoulder mobility here.

Post weights and reps to comments.

Tabata - Gymnastics focus

then:

"Diane"
21 - 15 - 9 Reps for time of:
Deadlift   (70kg/100kg)
Handstand Push Ups

Scaling: HSPU - Donkey Kicks x2/Handstands x2/Box HSPU/Restricted Range with Abmat/Negatives.
Deadlift - weight as required.

Compare to last time here.

Post times to comments.

OPEN GYM

Work on technique/strength/skills or catch up on a WOD that you have missed. Think about what you'd like to do and come prepared. Still not sure? See us at the box.

Come on in and kill a "goat".

Post weights and times to comments.

The Bear Complex
“The Grizzly Bear”

Attempt five complexes. Rest as needed between complexes.
Attempt to increase weight each round, or at least hold your previous weight.

One complex is seven rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Compare to last time "here"

Part A
Overhead Lunge
15 - 15 - 15

Part B
For score of total reps - complete:
3 Min Max Box Jumps (20"/24")
2 Min Max Burpees
1 Min Max Handstand Push Ups
Rest 1 Min
1 Min Max Handstand Push Ups
2 Min Max Burpees
3 Min Max Box Jumps (20"/24")

Post reps to comments.

Spend 15 mins building up to a heavy Power Snatch

then:

"Randy"
For time:
75 Power Snatch   (25kg/35kg)

(15 minute cut-off)

Post weights and times for comments.

There is a hill in Mt G.... it has some stairs.... so bring your running shoes!!

Meet @ the Box 5.30pm sharp!!

Post times to comments.

Push Press
3 - 3 - 3 - 3

then:

2 Min Max Effort - Chest to Bar Pull Ups
then (no rest):
6 Min AMRAP
12 Wall Balls (6kg/10kg)
24 Double Unders
then (no rest):
2 Min Max Effort - Chest to Bar Pull Ups

Post weights and rounds/reps to comments.

Happy Sunday Everyone!! Sorry about the late post - check out this Shoulder Mobility clip and try and hit it when you are in the Box this week - hope you have all had a great weekend!!

Hang Snatch
2-2-2-2

Hang Clean
2-2-2-2


Then:

AMRAP 6 mins

Run 200m
10 Box Jumps

For Time Complete:

150 Thrusters (15kg/20kg)

On the minute, every min - alternate between 5 Toes to Bar and 5 Pull Ups

Post times to comments.

Back Squat
10 - 10 - 10 - 10

then:

Choose one:
3 x Row 500M
or
3 x Run 400M

Rest as needed between each effort.
30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Post weights and times to comments.

Shoulder Mobility

In Teams of 2 complete:

AMRAP 12 Mins
3 Power Cleans (40kg/60kg)
6 Push Ups
9 Squats

then:

AMRAP 12 Mins
21 Double Unders
15 Sit Ups

Only one athlete working at a time.

Post rounds to comments.

Spend 15 mins building up to a heavy 3RM Deadlift

then:

AMRAP 12 Mins
8 Ring Dips
10 Burpees


Post weights and rounds to comments.

Mad Monday!!

For Time:
5 Rope Climbs

then

5 Rounds -
10 OH Walking Lunge (15kg/20kg)
15 KB Swings (16kg/24kg)
20 Ball Sit ups (3kg/6kg)

then

5 Rope Climbs

DON'T FORGET YOUR LONG SOCKS/PANTS!! Rope burn is NOT cool!!


MOBILITY FOCUS - January

Shoulder

Mobility WOD - Shoulder extension/internal rotation

Opening Day 2012 - Wall Balls!!

BOX OPEN TOMORROW!!!

Make sure you rest and eat lots today. Get ready to hit it hard this week guys. See you at the box!

Drummond - always had a way with words.

BOX CLOSED - Re-open 7/01/2013 so get ready to hit it hard. 2 DAYS!!!

BOX CLOSED - Re-open 7/01/2013 so get ready to hit it hard.