Deck Of Death

Beastwod will feature at the new time of 930am Sunday, with 45 minutes of mobility to follow.

Beastwod will feature at the new time of 930am Sunday, with 45 minutes of mobility to follow.

WOD

” Deck Of Death ”

Teams of 3 :

Clubs : Burpee/ Kettlebell Swing ( 32/24)

Hearts : Run the Hill/ Row 500 m (alternate)

Spades : Front Squat (60/40)

Diamonds : Burpee/ Toes To Bar

Joker : 75 Air Squats each

Picture cards : 10 reps

Aces : 11 reps

The object is to clear the deck. Each athlete flips a card and performs the work on the card.

2014-10-17T09:25:06+00:00 17th October 2014|

Grace And Annie

Dingo

Strength

Front Squat 2-2-2-2-2-2 reps

WOD

” Grace ”

30 Clean and Jerk (61.5/40)

For Time .

REST 10 MINUTES

” Annie ”

50-40-30-20-10 reps of

Double Under

Sit Up

For Time .

2014-10-16T10:22:22+00:00 16th October 2014|

Fran

Fran

Strength

Jerk 2-2-2-2-2 reps

WOD

” Fran ”

21-15-9 reps of

Thruster (42.5/30)

Pull Up

For time.

2014-10-15T06:58:56+00:00 15th October 2014|

Basic Training

Great to see so many names on the board already for Dani’s awesome Halloween Freak Show Fun Raiser! If everyone brought a friend, relative, colleague or neighbour we could literally double the money raised so please make the effort now :-) if you have kids then go hit the streets trick or treating then bring em to the box after as they will be provided for. We hope to brief at 630 then get the workout underway by 7pm. The wod will be fun and scalable so your guest can partake in the workout. More details will emerge shortly..:-)

Great to see so many names on the board already for Dani’s awesome Halloween Freak Show Fun Raiser! If everyone brought a friend, relative, colleague or neighbour we could literally double the money raised so please make the effort now :-) if you have kids then go hit the streets trick or treating then bring em to the box after as they will be provided for. We hope to brief at 630 then get the workout underway by 7pm. The wod will be fun and scalable so your guest can partake in the workout. More details will emerge shortly..:-)

Strength 

Clean 2-2-2-2-2 reps

WOD

” Basic Training ”

Run 800 m

21 Clean ( 80/50)

Row 750 m

For time.

2014-10-14T16:04:50+00:00 14th October 2014|

Angie

Laura  HSW

JCF is back today at 4pm! Sign up online for your child to train with massive fun..then kick your arse in about 5 years time..;-)

Gymnastics

Handstand Walking Practice

(Total 30 m with min attempts)

L-Sits (accumultate 90 secs)

WOD

“ Angie ”

100 Pull Up

100 Push Up

100 Sit Up

100 Squat

For Time

* Scaling Option : Rounds of 10 and 20 *

(more…)

2014-10-14T16:53:09+00:00 13th October 2014|

Isabel

Jamie OHS Strength

Overhead Squat  2-2-2-2-2 reps

* climbing

3 snatch pulls between sets

WOD

” Isabel ”

30 Snatch (61.5/40)

For time.

Compare to : 9/4/2104

(more…)

2014-10-14T16:58:12+00:00 11th October 2014|

Partner Power Drill

Coach 'Functional Donny' aka Kartsport Superstar is in the house for the 8 and 930am sessions tomorrow . Don't be late, warm up well and give it your best. Its what we do ..;-)

Coach ‘Functional Donny’ aka Kartsport Superstar is in the house for the 8 and 930am sessions tomorrow .
Don’t be late, warm up well and give it your best. Its what we do ..;-)

Partner WOD

” Partner Power Drill ”

AMRAP 25

5 HSPU

10 Power Clean (60/40)

15 Burpee

20 Kettlebell Swing (24/16)

25 Wall Ball

A performs HSPU/ B cleans / A hits burpees..etc

 

2014-10-10T06:43:16+00:00 10th October 2014|

Welly Cup 300

DL

Apologies but there will be NO MOBILITY or BEASTWOD CLASS this Sunday.

Strength

Front Squat 2-2-2-2-2 reps

WOD

” Welly Cup 300 ”

300 Double Under

30 Chest To Bar Pull Up

* 3 Deadlift (140/95) OTM

10 MIN CAP

(more…)

2014-10-10T23:10:19+00:00 9th October 2014|

Laura’s Lament

Laura back squat

Happy 21st birthday to the very awesome hard working talent that is Laura Young! This one’s for you :-)

Strength

Jerk 2-2-2-2-2 reps

WOD

” Laura’s Lament ”

AMRAP 7

3-6-9-12-15-18..of

Thruster (42.5/30)

Bar Facing Burpee

 

2014-10-08T11:14:38+00:00 8th October 2014|

Clean Squat Smash Up

Clean

Strength

Clean 2-2-2-2-2 reps

Building

* 3 mins between sets/ Rest no more than 10 secs between reps.

WOD

” Clean Squat Smash Up ”

Min 1 : 3 Power Clean (100/65)

Min 2 : 3 Front Squat

Min 3 : 4 Power Clean (90/60)

Min 4 : 4 Front Squat

Min 5 : 5 Power Clean (80/55)

Min 6 : 5 Front Squat

Min 7 : 6 Power Clean (70/ 50)

Min 8 : 6 Front Squat

Min 9 : 7 Power Clean ( 60/40)

Min 10 : 7 Front Squat

* Loads will be scaled accordingly.

Starting weight @ 90% of your best 2RM

 

2014-10-07T09:02:47+00:00 7th October 2014|