April 8, 2012 by · Leave a Comment
Want to Build Unstoppable Fitness?
Saturday 5 May 2012
Tuesday 27 September 2011
September 26, 2011 by · Leave a Comment
WENDLER STRENGTH 2.4
Deadlift
3 x 5 x 40-50-60% of 90% 1RM
Post loads to comments
WOD
“The Cell Kettlebell Complex”
With a 24kg Kettlebell, perform 5 reps of the Complex for time where 1 rep =
Slasher to Halo, 5/5 reps
Deck Squat, 5 reps
Russian Kettlebell Swing, 10 reps
Snatch, 5/5 reps
Clean & Press, 5/5 reps
Post time to comments
Compare to 21042011
We all wish the Battman a very speedy recovery
Friday 17 December 2010
December 16, 2010 by · Leave a Comment
Power Clean
3-3-3 reps @ 60% 3RM
then
WOD
40-30-20-10 rep rounds for time of:
16kg Double Kettlebell Push Press
Sit Ups
Compare to 10/03/10
Dan, Elise and Batty mid-WOD
Friday 26 November 2010
November 25, 2010 by · Leave a Comment
Power Clean
3-3-3 reps
Post loads to comments
Then
12-9-6-3 rep rounds for time of:
140kg Deadlift
2 x 24kg Kettlebell Clean
Post time to comments
If you haven’t read it yet, check out the blogpost on shoes from our good friend Brian MacKenzie of CrossFit Endurance. BMack will be in Perth for the CrossFit Endurance Certification in January at West Coast CrossFit. We thoroughly recommend it!
Pete G - Always going hard!
Saturday 28 August 2010
August 27, 2010 by · Leave a Comment
“The Cell Inmate #546”
For time:
Pull Up, 60 reps
Ring Push Up, 60 reps
16kg American Kettlebell Swing, 60 reps
16kg Kettlebell Push Press, 60 reps
GHD Sit Up, 60 reps
60kg Deadlift, 60 reps
15ft Rope Climb, 6 ascents
16kg Kettlebell Snatch, 60 reps
Burpee, 60 reps
Double Under, 60 reps
Post time to comments
You can now book online and pay on the night for skill sessions. Go to the “Seminars” tab in MBO, register for the skill session you want and you’re in. The option is still available to pay online, however we have have opened it up for unpaid enrollments to cater for those without a credit card.
Friday 27 August 2010
August 26, 2010 by · Leave a Comment
Overhead Squat
5-5-5-5-5 reps
then
1 x 15 x 70-80% 5RM
Then
15-12-9 reps for time of:
85kg Front Squat
32kg Kettlebell Swing
Post time to comments
“The Overhead Squat”
By Coach Greg Glassman
CrossFit Journal article (PDF)
Friday 20 August 2010
August 19, 2010 by · Leave a Comment
Overhead Squat
5-5-5-5-5 reps
then
1 x 15 x 70-80% 5RM
Post loads to comments
Then
3 rounds for time of:
85kg Clean, 3 reps
32kg Kettlebell American Swing, 3 reps
17.5kg Ring Dip, 3 reps
Post time to comments
Tuesday 10 August 2010
August 9, 2010 by · Leave a Comment
Power Snatch
3-3-3-3-3 reps
Post loads to comments
Then
“The Cell Kettlebell Complex”
With a 24kg Kettlebell perform 5 reps for time where 1 rep =
Slasher to Halo x 10
Deck Squat x 5
Swing x 10
Snatch x 5/5
Clean and Press x 5/5
Post time to comments
Compare to: 120610
Saturday 31 July 2010
July 30, 2010 by · Leave a Comment
Strength
Deadlift
1 x 5 reps
Post load to comments
WOD
As many rounds as possible in 15 minutes of:
16kg Double Kettlebell Walking Lunge, 20 steps (KB’s in the Rack)
15ft Rope Climb, 1 ascent
Kettlebell Push Up, 10 reps (hands on bell of KB)
Post rounds to comments
Wednesday 28 July 2010
July 27, 2010 by · Leave a Comment
Strength
Overhead Squat
1 x 5 reps
Post load to comments
WOD
“TABATA’s”
Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;
allow 2 minutes rest between movements:
10kg Wall Ball
Burpee
24kg Kettlebell American Swing
Score is total reps.
Post score to comments.
