October, 2011

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Posted by: Wykie | on October 31, 2011

Tuesday 1 November

Coach Wykie working on handstand

WOD: 20min AMRAP

10 jump ins / 10 shoot throughs (50cm box) / 10 down ups / 10 grasshoppers / 100m run

Posted in Gymnastics, Metabolic conditioning, Running (pose), Uncategorized |

Posted by: Wykie | on October 30, 2011

Monday 31 October

Comitted andfitter - Natalie

WOD: 5min AMRAP

5 KB cleans per arm (16/12kg) / 5 KB push press per arm (16/12kg)

2min rest then:

5min AMRAP

5 SDHP (40/30kg) / 5 over the bar burpies

Posted in Kettlebell training, Power lifting |

Posted by: Wykie | on October 30, 2011

6am sessions

This week there will be 6am sessions only on Monday and Friday. We’ll be back to 6am sessions Monday through till Thursday next week.

Coach Dan

Wykie will be away Tues till Thurs. Dan will be running the 6:45am and 5:45pm sessions. Dan is a very experienced coach and you will learn allot from these sessions!

Nutrition Seminar

On Saturday morning at 8am we’ll all meet in the cage for a 30min seminar on Nutrition. We’ll then do a workout so come in training gear! At 9:30 we’ll have a cook up for breakfast on the bbq. Foods provided so just turn up! Please flick us an email to confirm your attendance –

Posted in Nutrition |

Posted by: Wykie | on October 28, 2011

Saturday 29 October

Coach Dan wall climbing

WOD: ‘Angie’

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Posted in Uncategorized |

Posted by: Wykie | on October 28, 2011

Friday 28 October

Dirk - a man out of Africa

WOD: 5 Rounds For Time

20 Kettlebell Swings (24/16kg)

10 Knees-to-Elbows

Rest 30 seconds after each round of 20/10

Immediately following WOD do as many box jumps as possible in 1 minute. Your score for the day is your time for the WOD and box jumps completed. All box jumps to 50cm box.

Strength: 5 x 5 Sumo deadlift

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Posted in Kettlebell training, Strength |

Posted by: Wykie | on October 26, 2011