Photos from the early days…

Strength:

Front Squat 5 Reps on the minute for 10 min at a challenging weight. Weight must be cleaned from the ground to start (no Squat racks)

WOD

10min AMRAP

10 Ring push ups (or KB press ups)

10 Box Jumps

Run 200m

Photos from the early days…

HERO WOD

“Arnie”

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

or

“ADAM BROWN”

Two rounds for time of:
130kg/80kg Deadlift, 24 reps
24 Box jumps, 60/50cm
24 Wallball shots, (9/6kg)
87.5kg/52.5kg Bench press, 24 reps
24 Box jumps, 60/50cm
24 Wallball shots, 2(9/6kg)
65/40kg Clean, 24 reps

Photo’s from the early days…

Bridget

HERO WOD:

‘BRENTON’

5 Rounds for time

30m Bear crawl

30m Standing broad-jump

+3 Burpees after every 5 Broad-jumps

Photo’s from the early days…

Aidan with a massive 90kg deadlift

Now employed and has a GF

Coach owned by FRAN

I still have the home made wooden pull up rig if someone wants it for home…

Gymnasticts:

5 rounds

Handstand walk 5m / 5 Skin the cats

WOD:

3 rounds for time
15 power snatch
15 bar facing burpees

RX- 50/35kg
INT- 35/25kg
BEG- 25/15kg