Friday 050310

Posted on March 5, 2010 by admin.

3 rounds for time of:
Run 600m
12 Deadlift (body weight)
21 Box jumps 50cm

Post time to comments.

jason-nsw-act-sectional



Thursday 040310

Posted on March 4, 2010 by admin.

For time:
45kg (30kg) Thruster, 15 reps
30 Pull-ups
15 Burpees
45kg (30kg) Thruster, 12 reps
20 Pull-ups
12 Burpees
45kg (30kg) Thruster, 9 reps
15 Pull-ups
9 Burpees
45kg (30kg) Thruster, 6 reps
10 Pull-ups
6 Burpees
45kg (30kg) Thruster, 3 reps
5 Pull-ups
3 Burpees

Post time to comments.

Tonight’s workshop: Kipping Pull up, Muscle up.

ogi-nsw-act-sectional-2010



Wednesday 030310

Posted on March 3, 2010 by admin.

Run
20 x 100m sprints.

Rest is the time it takes you to jog back to the start.

Post total time and times for each 100m sprint to comments.

Lunch session cancelled today.

games-poster



Tuesday 020310

Posted on March 2, 2010 by admin.

Rest Day

At CFX

“Diane”
21-15-9 for time:
Deadlift 100kg
HSPU

Post time to comments.

kam-ogi-alex-nsw-act-sectional



Monday 010310

Posted on March 1, 2010 by admin.

Four rounds for time:
21 Pull ups
15 Push jerk 60kg (40kg)
50 Double unders

Post time to comments.

top-20-men-nsw-act-sectional



Sunday 280210

Posted on February 28, 2010 by admin.

Three rounds for time:
9 Power snatch 50kg (30kg)
9 Front squats
Run 200m

Post time to comments.

tina-nswact-sectional



Saturday 270210

Posted on February 27, 2010 by admin.

10 rounds for time:
10 dead lift 100kg (80kg)
10 Ring push ups

Post time to comments.

nswact-sectional-2010



Friday 260210

Posted on February 26, 2010 by admin.

Rest Day

At CFX

“Nancy”

Five rounds for time:
Run 400m
15 Over Head Squat 45kg (30kg)

Post time to comments.

cf-nq-open-day-1



Thursday 250210

Posted on February 25, 2010 by admin.

As many rounds in 15 minutes of:
20 Double unders
5 Burpees
3 Snatch 50kg (40kg)

Post rounds to comments.

Tonight’s workshop Kipping pull ups at 1900hrs

copy-of-4-guys-bonnet-up



Wednesday 240210

Posted on February 24, 2010 by admin.

“Nate”
As many rounds as possible in 20 minutes:
2 Muscle ups
4 HSPU
8 KB Swings 32kg

Post rounds to comments.

Thursday Night Workshop (Kipping Pull Up) 1900hrs

soc-nate-hardy-th