The WOD's

WOD: Friday

WOD: Friday

WODs November 6, 2014

Well done to Renee for hitting this 70kg Snatch.

For total time:
21-15-9 reps of:
Wall Ball 10/6kg
Toes to Bar

Rest 3 min:

21-15-9 reps of:
Kettlebell Swings 24/16kg
Box Jump 24/20″

Rest 3 min:

21-15-9 reps of:
Burpees (jump & touch)
3 x Double-unders




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WOD: Thursday

WODs November 5, 2014

With the hot weather at the moment, please remember to bring your towels to every training session.

A. 1RM Snatch

B. 1RM Clean & Jerk

We will be running this session like a weight lifting competition. Three attempts at each lift (after a warm-up) – no press outs.

WOD: Wednesday

WOD: Wednesday

WODs November 4, 2014

ARMAP in 25 min. of:
Run 400m (with medball 10/6kg)
10 Pull-ups
20 Push-ups

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WOD: Tuesday

WODs November 3, 2014

A. Pause Front Squat + Front Squat
*Work to a max for the day.
*Pause in the bottom of the 1st rep for 3 seconds.

B. Three rounds (each for time) of:
25 Jump Squats (touch a target 30cm above your standing reach with both hands)
25 Russian Swings (heavy)
25 Box Jumps (tall)
*rest 60 sec. between rounds.

WOD: Monday

WOD: Monday

WODs November 2, 2014

The winner of Octobers attendance challenge will be drawn tomorrow. Who will it be!

Five rounds:
15 Deadlift 40/30kg
30 Lateral Jumps (over barbell)
Max reps Clean & Jerk 40/30kg
*Each round is 90 sec.
*Rest 90 sec. between rounds.
*Score = total C & J.


WOD: Saturday

WOD: Saturday

WODs October 31, 2014

7.00am – Something fun with Marie!

8.00am – Something less fun with Marie!



WOD: Friday

WOD: Friday

WODs October 30, 2014

Who will be the strongest? The Coastal Total

*Good luck to Sam Carlson for the Pan Pacific’s Masters competition.

A. Work to a 1RM Jerk (any style)

B. Partner WOD
AMRAP in 10 min:
Burpee Box Jump Over
*One partner must be in the chin over the bar (flexed arm hang) while the other performs the BBJO.  Swap as many times as you like.



bench press

WOD: Thursday

WODs October 29, 2014

AMRAP in 3 minutes of:
3 Power Cleans (touch & go)
6 Push-ups
9 Squats

Rest 1 min. and repeat for a total of 5 cycles.

Compare to your last result from Sept 8th – here.

WOD: Wednesday

WOD: Wednesday

WODs October 28, 2014

A. Four cycles:
Bench Press 6-8 reps
Strict + Kipping Pull-ups
Russian Twists 20 reps
*rest 60 sec. between exercises.
*for the pull-ups, work to about 75% of your max with strict reps and then work until failure with kipping pull-ups. Stay on the bar as you transition.

B. Three rounds:
60 sec. weighted plank.
60 sec. rest.

WOD: Tuesday

WOD: Tuesday

WODs October 27, 2014

*Click the video for some squatting motivation.

A. 10RM Overhead Squat (15 min)

B. Five rounds for time of:
20 Goblet Squat 24/16kg
20 KB Swings 24/16kg
*Perform 10 Burpees each time you put the KB down.
*15 min cut off.