• 31 Dec 2012 +

    Wod 31-12-12

    New Year’s Eve Mash Up
    a). 3 rounds (6min cap)
    50 double unders
    30 wall ball
    b). 6min AMRAP
    4 hspu
    10 swings 32/24kg
    Rest 6 min
    c). 6 rounds
    6 c2b pull ups
    6 GTOH 60/40kg

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    Learn from yesterday, live for today, hope for tomorrow.”
    – Albert Einstein,
    Theoretical Physicist

  • 30 Dec 2012 +

    Sunday 30 December

    Part a) 5x max effort
    Dips or HSPU’s

    Part b)

    ‘The Chiefs plate’

    3 min AMRAP

    3 bumper plate GTOH
    6 bumper plate lunges
    9 bumper plate squats

    Rest 1 min repeat 5 times

    Score is total reps.

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    “DON’T STOP WHEN OT HURTS, STOP WHEN YOUR DONE!” unknown

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  • 29 Dec 2012 +

    WOD 29-12-12

    a) On minute for 12 minutes (alternating)
    7 Box Jumps (30/24)
    7 Strict Pull Ups

    b) Amrap 15 mins ;
    Row 250m
    25 Press Ups

    Compare to 24/8/12

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    “Never set limits, go after your dreams, don’t be afraid to push the boundaries and laugh a lot. It’s good for you” – Paula Radcliffe.

  • 28 Dec 2012 +

    WOD 28-12-12

    2 Rounds for time:

    Run 1000m
    30 Front Squats (50/35)
    30 Toes to Bar
    30 Power Cleans (50/35)

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    “Don’t be upset by the results you didn’t get with the work you didn’t do.”

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