• 31 Aug 2012 +

    WOD 31-8-12

    a) Back Squat 5×5

    b) “Jack”
    Amrap in 20 minutes of;
    10 Push Press (52.5/35)
    10 Swings (24/16)
    10 Box Jumps (24/16)
    “Your body is your most priceless possession, you must take care of it” – Jack Lalanne

  • 30 Aug 2012 +

    WOD 30-8-12

    As an individual or in a pair complete;
    “Death by Clean and Jerk (60/40)
    Followed immediately by;
    “Death by Burpees”

    The “Death by” protocol requires 1 rep in the first minute. You will then rest for the remaining time. In minute 2 you will complete 2 reps, rest for remaining time. Minute 3, you will do 3 reps etc etc. Continue until you can no longer complete the required number of reps within the minute. Use as many sets within the minute to complete the reps. As soon as you fail the Clean and Jerk immediately start 1 Burpee in the next minute, then 2 in the next etc etc. If working as a pair, complete the reps between you with only 1 person working at anyone time.

    Watch 2009 Champ Mikko Salo do Death by CJ at the 2010 Regionals in Sweden. (Look out for a special guest appearance in the crowd too)

    “Age is a question of mind over matter. If you don’t mind it doesn’t matter” – Satchel Paige

  • 29 Aug 2012 +

    WOD 29-8-12

    a) Snatch 2-2-2-2-2-2-2

    b) Amrap in 7 mins;
    7 Hang Snatch (40/30)
    14 KB Swings (24/16)
    21 Double Unders

    “If you’re bored with life, if you don’t get up every morning with a burning desire to do something- you don’t have enough goals” – Lou Holtz

  • 28 Aug 2012 +

    WOD 28-8-12

    a) 3 x ME Strict Handstand Push Ups

    b) 3 x ME Toes to Bar

    (2 mins rest after t2b)

    c) 5 Rounds for time:

    Run 400m

    20 Burpees

    15 Pull Ups

    “Sports do not build character, they reveal it!” – John Wooden


  • 27 Aug 2012 +

    WOD 27-8-12

    Bank Holiday Team WOD

    In teams of 2 complete;
    400m Equipment Carry
    15 Rounds of “Cindy”
    Heavy “Grace” (70/50)
    400m Equipment Carry

    Stanners going for a world record 6x BW Deadlift.

    Please remember there is just one class at 5pm today.