

Friday, 30th of September 2016
Karen - 150 x wall balls 9kg/6kg


Thursday, 29th of September 2016
A) 5 x 5 Deadlifts B) Snatch technique


Wednesday, 28th of September 2016
A) 5 x 3 Front squats B) Squat clean technique


Tuesday, 27th of September 2016
Continuing with technique week! A) 5 x 5 Back squat Kipping Pull ups Muscle ups


Struggling to recover? Feeling sluggish? Part 2
Struggling to recover? Feeling sluggish, lazy and unmotivated?
Part 2!
If you followed last weeks post and still struggling, you may need some of the following.
Creatine is produced in the body in small quantities and is also found naturally in foods such as meat and fish. It’s stored in muscle cells, then used to power high-intensity muscle contraction – think short bursts such as a max-effort bench press or 100m sprint. With very limited supplies available, your body


Monday, 26th of September 2016
A) Build to a heavy 5 reps back squat A1) 5 x 5 back squats A2) 1 x 20 with 50% of estimated 1 rep max B) Kipping technique Chest to bar technique Butterfly technique Muscle up technique


Thursday, 22nd of September 2016
A) 5 x 3 Floor press B) 10 rounds for time 3 x Snatch 6 x OH squats 9 x OH lunges


Friday, 23rd of September 2016
Mr Ryan Beech will be leaving us today and returning to university, as a farewell, we gave him free run to choose a workout he wanted everyone to do. This is what he chose..... "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to a


Wednesday, 21st of September 2016
A) Run 800m best effort B) Deadlift 1 rep max C) WOD 21 - 15 - 9 Toes to bar Double unders Box jumps Rest 4 minutes 21 - 15 - 9 KB swings Burpees


Tuesday, 20th of September 2016
A) Strict press 5 x 3 B) Snatch Pull EMOM 8 minutes C) WOD - AMRAP 14 minutes 3 Thrusters 3 chest to bar pull ups Increase reps by 3 every round