Tuesday 29th October

By |2013-10-27T17:30:05+00:00October 27th, 2013|Uncategorized|

Round 2 of the Dirty Dozen, 12km & 5km races next April.

Squat 5×5

Met Con:
3 rds
20 pull ups
3 lengths overhead lunge walk 20/10kg
20 KB swings 32/24kg

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Monday 28th October

By |2013-10-27T17:29:28+00:00October 27th, 2013|Uncategorized|

Dia on pistols.

Warm up:
Clean & Jerk drills

On the min for 10 mins complete:
2 power cleans
Push press 5×5

Met Con:
5 rds
7 muscle ups
21 burpees


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Saturday 26th October

By |2013-10-25T21:00:11+00:00October 25th, 2013|Uncategorized|

Well we thought we would save this photo for a special occasion and I think Theo’s very own leaving wod deserves it.

Warm Up:
toes to bar technique

Bench press 5×5
Bent over row 4×8

Met Con:
Theo’s leaving wod
5 rope climbs
10 back squats 100/65kg
15 handstand push ups
30 chest to bar pull ups
15 handstand push ups
10 back squats 100/65kg
5 rope climbs

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Friday 25th October

By |2013-10-24T21:56:31+00:00October 24th, 2013|Uncategorized|

Wednesdays team wod scores.

Warm Up:
Snatch Drills

Power snatch 5×3
Front squat 3×3

Met Con:
Open wod 11.2
15 min AMRAP
9 deadlifts 70/45kg
12 push ups
15 box jumps 24/20″


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Thursday 24th October

By |2013-10-23T22:02:35+00:00October 23rd, 2013|Uncategorized|

Nick & Monika rope climbing.

Warm Up:
Agility drills

Handstand hold 3×10-15 sec
Handstand push up 3xmax
L-sit 90 sec in total

Met Con:
For 20 mins complete
5 pull ups + 10 push ups + 15 squats + as many C&J’s as possible on even mins
Rest on odd mins
*Score will be total c&j’s x weight used.

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Wednesday 23rd October

By |2013-10-22T19:51:05+00:00October 22nd, 2013|Uncategorized|

Anneka rope climbing.

Warm Up:
Toes to bar practice

In teams of 3 reach a total score for a 10RM deadlift (unbroken)
In a team of 3 reach a total score for max chest to bar pull up in 3 mins

Met Con:
Team Wod


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Tuesday 22nd October

By |2013-10-22T07:44:52+00:00October 22nd, 2013|Uncategorized|

Matt, Chris, Alex (& Dylan) post Dirty Dozen on the weekend.

Warm Up:
Clean & Jerk drills

2 cleans + 2 jerks x5
Squat 5×5

Met Con:
1000m row
50 thruster 20kg
30 pull ups

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Monday 21st October

By |2013-10-20T20:50:50+00:00October 20th, 2013|Uncategorized|

Gary during strongman Sunday at CFT.

Warm Up:
Toes to bar practice

Met Con 1:
From the Nordic showdown
6 min AMRAP
4 thrusters 75/50kg
6 front squats 75/50kg
12 chest to bar pull ups

Met Con 2:
6 min AMRAP
10 KB swings 32/24kg
1 rope climb
10 pistols

6 min plank, change position every 30 seconds


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