wod 11/10

5 rounds
------------------------
10 burpees
run 100m
10 knees to elbows
run 100m
10 lunges
run 100m

wod 20/9

20 min AMRAP

20 reps of each exercise
Squats
Wall balls
Burpees
T2B

wod 19/9

TENS & FIVES

OH walking lunges
-------------------------
10-20-30
wall balls
sit ups
thrusters
GTO bar taps
--------------------------
20 toes to bar

5 min rest

10 toes to bar
--------------------
15-10-5
WB
SU
THR
GTOBT
---------------------
OH walking lunges

wod 14/9/11

UP DOWN UP DOWN

20-16-12-8-4

WP GET UPS
WALL BALLS
BURPEES TO BAR
SIT UPS
--------------------------
WEIGHTED OH WALKING LUNGES

wod 13/9/11

20-16-12-8-4

toes to bar
push ups
wp swings
dead lifts
-----------------
20m oh walking lunges

WOD 11/7/11 - SMASH THE CLOCK!

10 Rounds for time of:
10 burpees
10 push ups
-----------------------
150 wall balls for time
-----------------------
100 sit ups for time

Awesome work guy's = smashed the clock!!

WOD 1/7/11

10 MINUTE AMRAP

20 wall balls
20 sit ups
20 push ups

WOD 28/6/11

UP N DOWN
30-20-10

wall ball
dips
tyre flips with jump
push ups

Stef - 11:15 rx
Janelle - 10:54
Tracey - 10:38
Paula - 15:08 tractor tyre
Pauli - 16:12 tractor tyre
V - 13:15
Helen - 15:19
Bindi - 9:40

WOD 23/5/11

Functional Circuit Intervals

front raise wall squats
skipping
seated tyre pulls
db get ups
weighted toe touch
db squat press
lateral lunges toe taps
lying bw get ups
run 200m

WOD 20/5/11

'BARBARA'

20 pull ups
30 push ups
40 sit ups
50 squats

5 rounds for time

WOD 16/5/11

10, 20, 30
lunges
tyre flips
push ups
jump taps
sit ups
run 100m
tyre squats
wall balls
wall squat front raises

Active rest day

WOD 28/2/11

6, 4
Six exercises of 4 minutes each with 2 minutes rest in between-

tyre leapfrog
wall balls
mat jumps
bag kicks
deadlifts
tyre staircase

WOD 12/3/11

For maximum reps complete the following with 2 minutes rest between exercises-

5 min burpees
4 min squats
3 min sit ups
2 min push ups
1 min walking lunges

WOD 4/4/11

20/10 FOR TIME

Complete all exercises @ 20 reps each then @ 10 reps each
star jumps
push ups
jackhammers
skips
mountain climbers
squats
high knees
lunges

WOD 7/3/11

MAXED OUT
3 rounds of each exercise to failure
bicep curl
push press
squats
push ups

WOD 3/5/11

HEAVY LEGS

50 lunges

3 rounds:
10 deadlifts
2 x medicine ball runs

50 tyre flips

WOD 10/5/11

BARBARA

5 rounds for time:
20 weight swings
30 push ups
40 sit ups
50 squats

WOD 13/5/11

ROUND 105
20 minute AMRAP

5 thrusters
10 MB taps
15 push ups
20 bar curls
25 tyre squats
30 star jumps

WOD 6/5/11

DEATH BY 10 METRES

AMRAP 10 METRE RUNS

1 x 10m run first minute
2 x 10m runs second minute
3 x 10m runs 3rd
4 runs 4th, 5 runs 5th

WOD 9/5/11

SKIP- SQUAT- PUSH- RUN

200 skips

3 Rounds of-
30 tyre squats
30 thrusters
20 tyre squats
20 thrusters
10 tyre squats
10 thrusters


400m run