Metabolic conditioning

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Posted by: Wykie | on January 9, 2012

SKIP & ROCK 10/1

New memeber Anya Clean and Jerk

Strength

Deadlift 5×5

WOD: 10 min AMRAP:

Double unders

Every time you stop, do 20 Hollow rocks

*Score = total skips and total hollow rocks

Compare to 2 November 2011

Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: Wykie | on January 8, 2012

HOWS YOUR CORE? 9/1

Carrie Killing Fran

WOD: 20min AMRAP

10 jump ins

10 shoot throughs (50cm box)

10 down ups

10 grasshoppers

100m run

Compare to 1 November 2011

Posted in Gymnastics, Metabolic conditioning |

Posted by: Wykie | on January 6, 2012

She’s not a nice lady… 7/1

21 15 9

Pull ups

Thrusters (45/30kg)

Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: Wykie | on January 5, 2012

Running Chipper 6/1

The boys Power Cleaning - Doug, Jonas, Brad, Josh

WOD

Run 800m

40 Pull ups

30 walking lunges

20 Burpies

10 Clean and Jerk

Run 800m

RX – 20/10kg Walking lunges & 70/40kg Clean and Jerk

Silver – 10/5kg Walking lunges & 50/30kg Clean and Jerk

Bronze – 10/5kg Walking lunges & 40/20kg Clean and Jerk

Posted in Gymnastics, Metabolic conditioning, Power lifting, Running (pose) |

Posted by: Wykie | on January 4, 2012

Cleaning up the Clean 5/1

Hine - Smashed the 1st WOD of 2012

Strength

Hang Power Clean

5 5 3 3 1 1

WOD 3min AMRAP

Hang Power Clean @ 50% of 1RM

“Don’t mistake pleasure for happiness. They are a different breed of dogs.”
- Josh Billings

Posted in Metabolic conditioning, Power lifting, Strength |
Tags: bootcamp, crossfit, fitness, gymnastics, health, Kettle bell training, Olympic weight lifting, personal training, weight loss

Posted by: Wykie | on January 3, 2012

Pushing Balls & Swinging Bells 4/1

WOD

21 / 18 /15 / 12 / 9 / 6 / 3

Wall ball (6/9)

KB Swings (24/16kg)

*Do 30 double unders after each set of KB swings.

Posted in Gymnastics, Kettlebell training, Metabolic conditioning |
Tags: bootcamp, crossfit, fitness, gymnastics, health, Kettle bell training, Olympic weight lifting, personal training, weight loss

Posted by: Wykie | on December 22, 2011

Friday 23 December

WOD

Complete 3 rounds for time

20 pull ups
20 Deadlifts (80/50kg)
20 Box jumps
400m run

“Confidence is that feeling by which the mind embarks in great and honorable courses with a sure hope and trust in itself.”

Marcus Tullius Cicero

Posted in Gymnastics, Metabolic conditioning, Running (pose), Strength |
Tags: bootcamp, crossfit, fitness, gymnastics, health, Kettle bell training, Olympic weight lifting, personal training, weight loss

Posted by: Wykie | on December 21, 2011

Thursday 22 December

Dave W on honeymoon in Gold coast and working hard!

Strength: arch rock 5 x 10 with 100m run between sets.

WOD: 10min AMRAP

10 log roll V-ups
20 Sit ups
30 double unders

Compare to 14 November

“The best effect of fine persons is felt after we have left their presence.”

Ralph Waldo Emerson

Posted in Gymnastics, Metabolic conditioning, Running (pose) |
Tags: bootcamp, crossfit, fitness, gymnastics, health, Kettle bell training, Olympic weight lifting, personal training, weight loss

Posted by: Wykie | on December 20, 2011

Wednesday 21 December

Angie - Under grip jumping pull ups

WOD

12min AMRAP

15m Burpie broad jump

15 Knees to Elbows

“Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant.”
- Edmund Burke

Posted in Gymnastics, Metabolic conditioning |
Tags: bootcamp, crossfit, fitness, gymnastics, health, Kettle bell training, Olympic weight lifting, personal training, weight loss

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