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Showing posts from May, 2013
Red Tshirt Friday brings another fun Hero WOD
ROY 5 Rounds  15 Deadlifts  20 Box Jumps  25 Pull ups 

Conditioning - Cindy
20 min AMRAP
5 pull ups
10 push ups
15 Squats
- Karen 150 Wall Balls 
- then - 
- Annie  50, 40, 30, 20, 10  double unders  Sit Ups

Red Tshirt Friday

Oli will be leaving us so we have a Surprise WOD for him, safe travels mate and enjoy New Zealand. 

See you all in the box for a Fun Friday

Strength - 5 min EMOM
2 x Clean & Jerk

Conditioning - Death By Clean and jerk
Tabata something else
8 rounds, 20 sec work, 10 sec rest

Pull ups (strict)
push-ups
sit-ups (abmat)
squats
Conditioning - For time  2km Row  
then 
3 RM OH Squat 
- From the Floor
Strength - 5 Min EMOM
2 x Snatch @80%

then

Met - Con - 5 Rounds
20 Ring Dips
20 Vups/T2B

NB - Not for time

Red tshirt Friday

Conditioning - Hidalgo   For time 2 mile Run  2 min Rest  20 Squat cleans 60/42.5 20 Box jumps 24/20 20 Walking lunges 20/15 20 Box jumps 24/20 20 Squat cleans 60/42.5 rest 2 min  2 mile Run
Skill - 10 mins Muscle Ups tekkers

Met con - 21-15-9
Oh Squats
Burpees
Strength - ME Front squat load x reps
Met - con - Main Site 21-15-9  HSPU  Pull ups 

Strength - 2 Min ME Ring Dips 
Met con - 2 rounds for time  150 Double Under 20 Cleans 40 Burpees 60 Sit ups
Strength - ME Press 
- Score will be load x reps 
Met - con - 5 rounds 
10 strict pull ups  20 kb Snatches  40 Air squats 

Red Shirt Friday

Skills - double unders or triples

Met-con - Coe
10 rounds
10 thrusters
10 ring push ups

Strength - 3 mins Max Effort
C2B

Met con - 25 min AMRAP
Run 200m
50 Air Squats
Run 200m
50 KB Swings
- 500m Run
Met-Con  10 min AMRAP  10 SDHP  10 Burpees over the bar
Well done guys on the weekend had great feedback on all of you performing well

For time 
10,9,8,7,6,5,4,3,2,1 
HSPU
Ring Dips
Push ups 


In teams of two
20 min AMRAP 
10 Ring Rows  20 Push ups  30 Sit Ups  40 Squats

Red tshirt day Friday

Hey Gang the idea for this came after reading a US site do a red tshirt day for there heros so I thought as a gym we could do something similar for our Heros with a number of members partners serving or family members in the forces.

All I ask is you wear a Red tshirt on Fridays to show our support for what they are having to do along with performing a HERO WOD each week.

If you forget to wear something red Ill be getting a donation box in the box for donations if you just wanna donate heres the link help for heros

Met-con - JOSH
for time
21 OH Squats
42 Pull ups
15 OH squats
30 Pull ups 
9 OH squats
18 Pull ups
Strength - 10 mins to find 2 RM Power clean then 5 min EMOM  3 Power cleans
NB - all should be performed with a touch and go 
Met con - 5 rounds not for time  10 HSPU  30 Sec L-sit hold