31 Aug 2014


This weekend is the Allstar Affiliate Team Series! We have entered in a team of six: Elisa, Tracey, Alice, Josh V, Sam and Josh B! It is a two day event held at the Melbourne showgrounds and will be great to watch! I will be heading down after class on Saturday to help cheer the guys on, if anyone is interested in coming let me know!

Also, Yoga will not be running on Thursdays at 4:30 until further notice. Sorry for any inconvenience guys. Yoga at 7:30pm Mondays is still on for the next three weeks, but sadly our awesome Yoga instructor Sarah is heading back home to Canada after that! Get stretchy with her awesome guidance whilst you still can!

Strength/Skill:
Front Squat 2,2,2,2,2

Conditioning:
β€œSpring!”
50 Rounds
1 Burpee
2 US KB Swings 24/16
3 Sit ups

Cobra extras:
100 Strict Hanging Leg raises

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on Saturday week – the 13th of Sep!! More info will follow tomorrow!…
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am. (That means there is no 10am class as the 9am will be a longer class πŸ™‚
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ πŸ™‚
The BBQ costs $10 cash on the day πŸ™‚ YYYYYYYEEEEEEEEEAAAAAAAHH

29 Aug 2014


Josh Varrasso!

Strength/Skill:
Deadlift 3,3,3,3,3 (No T&G, Dead stop every rep)

Conditioning:
Partner WOD!
3 Rounds
40 HSPU
30 Partner Burpees
200m Partner Carry

28 Aug 2014


Stina!

Strength/Skill:
Skill Friday!
Rope Climbs
500m Row
Double Under Technique
3 x 10 Barbell Roll outs

Conditioning:
7 Rounds
90 Sec AMRAP
200m run
7 Box jumps 30″/24″
21 DU
Then:
AMRAP TTB
90 Sec rest
Score = Total reps.

27 Aug 2014


Mike L!

Reminder: If you haven’t done so already please bring in your Bank Account and BSB details in order to fill in your Direct Debit forms. πŸ™‚

Strength/Skill:
Strict Press 3,3,3,3,3

Conditioning:
Tabata!
Hollow Rocks
Push-ups
Hurdle Jumps

26 Aug 2014

Helen!


Brod!

Strength/Skill:
Back Squat 3,3,3,3,3

Conditioning:
“Helen”
3 Rounds
400m run
21 US KB swings 24/16
12 Pull-ups
Compare to: 5/04/14

Engine Club:
4 Rounds
Row 500m
Rest 3 mins

25 Aug 2014


This is exactly how you need to use chalk! Keep it in the bucket! From Squatting to Chalk use, we can learn a lot from kids!

Strength/Skill:
Hang Power Clean 3,3,3,3,3

Conditioning:
3 Rounds
21 Wall Balls 9/7
15 Burpees
9 Hang Power Cleans 70/45

Engine Club!:
Run 3km. (Helen St x 3)

Cobra extras:
CTB Pull-ups 7Γ—8 unbroken. 40 sec rest between sets.

24 Aug 2014



I want you all to ask yourselves a quick question…. Is this my stuff pictured above!? If so, you better collect it soon as the lost property is overflowing! Be quick, because on Friday it all goes!

Strength/Skill:
Bench Press 3,3,3,3,3

Conditioning:
8 min AMRAP
2 Pull-ups
2 Burpee box jumps 24″/20″
2 Sit ups
Add 2 reps each round

Cobra extras:
20 Strict TTB
100 Hollow Rocks
20 Strict KTE
100 Hip ext
20 Strict Leg raises

22 Aug 2014


Jane!!

Strength/Skill:
20 Mins to find your Front Squat 1RM

Conditioning:
Partner Chipper!
2 min L-Sit (Accumulate)
40 HSPU
60 Burpee box jumps 24″/20″
80 Wall balls 9/7
1k Run together (Helen St)

21 Aug 2014


Hannah!

Strength/Skill:
Skill Fridays!!!!!
3 x Bounding broad jump for max distance
Row 1k for time.
Deficit HSPU 8,8,6,6
Renegade Rows 10,10,10

Conditioning:
Partner Burden Relay run!
-400m run whilst partner holds a Plank then swap.
-300m run w/ Sandbag on back 20/10 whilst partner holds a wall squat then swap.
-200m Farmers stroll whist partner holds a handstand then swap.
-100m w/ Overhead Sandbag jog whist partner holds chin over bar then swap.
Failure to hold a hold = extra 200m run at the end for each incursion.

20 Aug 2014

Thursday!!


Mo!

Strength/Skill:
Strict Press 1RM

Conditioning:
4 Person Team 10 Min AMRAP!
4 TTB
6 Burpees to plate
8 US KB Swings 24/16
One team member rests.