W.O.D. Max Rounds in 20 mins of:
February 21st, 2010 under Uncategorized. [ Comments: none ]

5 Burpees

10 Press-ups

15 Squats
W.O.D. ‘CHELSEA’
February 21st, 2010 under Uncategorized. [ Comments: none ]

On the minute, every minute, for 30 minutes do:

5 Pull-ups

10 Press-ups

15 Squats

Continue until you are unable to complete each round under 60 seconds.
W.O.D. For Time:
February 15th, 2010 under Uncategorized. [ Comments: none ]

Wall Ball 50-40-30-20-10 Reps

Tuck Pull-ups 25-20-15-10-5 Reps
W.O.D. ‘STEPHEN’ (modified)
February 15th, 2010 under Uncategorized. [ Comments: none ]

30-25-20-15-10-5 Reps for Time of:

Sit-ups

Back Extension

Knees to Elbows

KB SDLHP (max weight)
W.O.D. ‘KELLY’
February 15th, 2010 under Uncategorized. [ Comments: none ]

5 Rounds for Time of:

Run 400m

24inch Box Jump x 30 Reps

30 x Wall Ball (10/5kg)
W.O.D. 5 Rounds for time of:
February 15th, 2010 under Uncategorized. [ Comments: none ]

50 x KBSDLHP (32/20kg)

50 x Sit-ups

50 x Squats

50 x Kettle Bell Swings (24/16kg)
W.O.D. Terrys 70th Birthday Workout
February 4th, 2010 under Uncategorized. [ Comments: none ]

For Time 70 Reps of:

Squats

Press-ups

KB SDLHP (max weights)

20kg Bar Push Press

Box Jumps

KB Swings (max weights)

Pipe OHS

Knees to Elbows

Med Ball Cleans (5/10kg)

Pull-ups or Ring Rows

Wall Ball (5/10kg)

Sit-ups

Slam Ball (5/10kg)

Double Unders

Finish with 700m Run + 1 Burpee.

60 minutes to complete all exercises!!!
W.O.D. 5 Rounds for Time of:
February 4th, 2010 under Uncategorized. [ Comments: none ]

50 KB SDLHP (20/32kg)

50 x Sit-ups

50 x Squats

50 x KB Swings (16/24kg)
W.O.D. for Total Reps:
February 3rd, 2010 under Uncategorized. [ Comments: none ]

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

 

World-Class Fitness - in 100 Words!!!
    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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