31 Jul 2013


Nick D!

Strength/Skill:
Bench Press 2,2,2,2 & Rope climbs 2,2,2,2

Conditioning:
For time:
This workout starts with a 8 min countdown.
Firstly complete:
30 TTB
30 Thrusters 20/15
20 TTB
20 Thrusters
10 TTB
10 Thrusters
Then hold a plank for the duration of the 8 min.
Your score is your plank time.
Each time you stop planking complete 5 extra thrusters.

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (THIS SAT)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one! YEEEEEEEEEEEEEAAAAH!

30 Jul 2013


Ryan!

Task sheet:
25 mins to:
Work on one armed push ups/owning Rx Push ups
Heavy KB/DB one arm snatches
Row 500m for fastest time.

Then:
8 min AMRAP
100m Sandbag run 20/10
8 Kb/Db Snatches (4e.s)
8 Box jumps (hips open on box)

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (THIS SAT)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one! YEEEEEEEEEEEEEAAAAH!

29 Jul 2013


Liz R.!

Strength/Skill:
20 mins to find a Thruster 2RM.

Conditioning:
“Fran”
21-15-9
Thrusters 42.5/30
Pullups
Last lovingly experienced on the 20th of Nov

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (THIS SAT)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one! YEEEEEEEEEEEEEAAAAH!

28 Jul 2013


Justine!

Hey guys, check out the video below…Tracey got her first Bar Muscle-up last week!…And even better – We got it on film!….I’m sorry we missed yours Alice, but trust me everyone – It looked awesome! – I’ll be quicker with the phone next time and post it! YEAH!

Strength/Skill:
Push Jerk 4,4,4,4

Conditioning:
10 min Partner AMRAP
10 Dips
10 Dead lifts 80/50
One person completes a round at a time then you swap.
The “Resting” partner holds the bottom of a squat.

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (THIS SAT)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one! YEEEEEEEEEEEEEAAAAH!

 

26 Jul 2013

Stina!


Stina!

Strength/Skill:

Hang Clean 5RM (compare to April 11)

Conditioning:
30 on/ 30 off
100m sprint
Power cleans 60/40
Sit ups
US KB swings 24/16
4 rounds

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (Sat week)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one!  

 

25 Jul 2013

Friday?

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (Sat week)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one!  

 

24 Jul 2013


Scottish Dan!

Strength/Skill:
Split Jerk 4,4,4,4

Conditioning:
8 min AMRAP
2-4-6-8-10-12-14-16… and so on
HSPU
DU x 2

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (Sat week)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one!  

 

23 Jul 2013

Hannah!


Hannah!

Strength/Skill:
Ground to overhead 1,1,1,1           

Conditioning:
“SQT”
Three rounds for time of:
10 Ground to overhead 45/30
200m Shuttle sprint (2 x 100m)

Last enjoyed on the 10th of Sep 2012

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (Sat week)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one!  

 

22 Jul 2013

Tracey!


Tracey!

Strength/Skill:
Back squat 4,4,4,4

Conditioning:
10-8-6-4-2-20
Burpee box jumps 24″/20″
CTB Pull-ups

NOTE:
The next WODfest BBQ day is on Saturday the 3rd of August (Sat week)! Put your name on the board if attending. It starts at 10am and the awesome Paleo BBQ will be $10. Lets make it a huuuge one!  

 

21 Jul 2013

 

 Shameless promo alert!….

This Saturday night my band THE CHARGE is playing The Espy hotel in St Kilda! Yes, it’s not within our “hood” but it’s FREE and will be a great night! We are on stage at 11pm in the Front bar. Come along!? It will be our last show for a bit and destined to be….ahhhh….good. YEAH!

Strength/Skill:
Within 20 mins find your:
TGU 1RM
& 3 bounding broad jumps for max distance

Conditioning:
Tabata mash ups!
8 rounds of 20 secs on/10 secs rotate
Wall balls 9/7
Bar hang
Score = Total wall balls + successful bar hangs (ie 80+ 8)

Rest 1 min

8 rounds of 20 secs on/10 secs rotate
Russian KB Swings
Straight arm plank
Score = Total KB swings + successful planks

Explanation:
Starting with wall balls complete as many reps within a 20 second period. You then get 10 seconds to rotate to the bar in order to complete a 20 second bar hold. Alternate between the two movements for 8 rounds then rest for one minute before doing the same with the Russian kettle-bell and plank partnership.