January 2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=83 w=200 h=220 float=right]Strength/ Power Push Jerk 5 x 5

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=82 w=200 h=220 float=right] Welcome to Jay, first class today. Skill/Power Hang clean Working on form or 5 x 5 rep. W.O.D. Barbell Thruster (40/30) Burpee Shins to bar 10 to

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=81 w=200 h=220 float=right]Welcome to Emma, first class today. Skill Snatch Technique A new exercise for most today, great focus and attention to detail from everyone. W.O.D. Run 400 20 x

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=80 w=200 h=220 float=right]Welcome to Paula and Leon, first class today. Sport: Row 500m for time Compare to: 23/12/2009 W.O.D. 50 Wall Ball 50 Pull up 35 Wall Ball 35 Pull

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=79 w=200 h=220 float=right]Welcome to Allie, first class today. Strength; Overhead Squat 4 x 3 rep W.O.D. 21 Kettlebell swing (24/16)15 Burpee9 Situp30 metre O/H Plate lunge (25/15) 4 Rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=78 w=200 h=220 float=right]Welcome Laura and Kevin, first class today. Skills, Technique, Form No stopwatch today… Todays wod was all about improving skills and technique. The main exercises focused on were

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=77 w=200 h=220 float=right]W.O.D. Fran Barbell Thruster (42.5/30) Pull-up 21, 15, 9 reps. Compare to: 11/11/2009

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=75 w=200 h=220 float=right]Welcome to Tobin and Josh M, first class today. Strength/ Power: Push Press 5 x 5 Reps W.O.D. 10 x Kettlebell Swing 15 x Press up Run 400m

Welcome to Elton, Amanda, Kaia. First class today. Skill Practice: Kettlebell Clean & Jerk Max Double unders in 5 Minutes. W.O.D.‘Cards’ In partners, get through a deck of cards, suit denotes exercise, number on card = reps. Burpee Toes to bar Kettlebell swing(20/12) Kettlebell clean & jerk (20/12)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=73 w=200 h=220 float=right]Strength: Pull up 3 x 3 reps W.O.D. Run 400 21 Pull up 21 Wall ball Run 400 15 Pull up 15 Wall ball Run 400 9 Pull