Sunday 1 May - Open Gym 2-4pm

Saturday 30 Apr - 'LumberJack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Box Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

Compare to 17 Jan 2015

Friday 29 Apr - 1RM Snatch, 1 RM Clean & Jerk

Thursday 28 Apr - 7 Min AMRAP - 20 Dumbbell Snatch (25/20), 5 MuscleUp

Strength - Back Squat and Front Squat

Wednesday 27 Apr - Death By - AirBike (cals). Death By - HandStand PushUp

Tuesday 26 Apr - 3 Rnd - 1 Min OverHead Squat (50/35), 1 Min Rest, 1 Min PushUp, 1 Min Rest, 1 Min Box Jump, 1 Min Rest

Strength - OverHead Squat

Monday 25 Apr - 'Galagher and MacDonald' - 2 Rnds - Run 200m, 16 KettleBell Swing (24/16), 16 PullUp, 16 Front Squat (50/30), Run 200m, 14 KettleBell Swing (24/16), 14 PullUp, 14 Front Squat (50/30), Run 200m, 12 KettleBell Swing (24/16), 12 PullUp, 12 Front Squat (50/30)

Gallagher and McDonald, Lest We Forget.

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour. - See more at: http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf

PTE Galagher and LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 Aug, 2012. This workout is named in their honour. 

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour. - See more at: http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour. - See more at: http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour. - See more at: http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour. - See more at: http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf

8am and 4pm today

Sunday 24 Apr - Open Gym 2-4pm

Saturday 23 Apr - 5 Rnd - 11 Thruster (40/30), 22 WallBall, 33 Burpee, 44 SitUp

Friday 22 Apr - 10-1 DeadLift (100/70) - 20 Double Under After Each Set

Back Squat and Front Squat

Thursday 21 Apr - 2 Rnd - 40 Toes To Bar, 50 Squat, 40 PushUp, 50 Lunge Step

 

Skills WOD - 12 Min AMRAP - 15m HandStand Walk, 10 MuscleUp, 5 Rope Climb

Wednesday 20 Apr - 'Elizabeth' - 21-15-9 - Squat Clean (60/40), Ring Dip

Compare to 13 May

Strength - Power Snatch

Tuesday 19 Apr - Within 40 Mins - 1K Run, 600m Farmers Carry (24/16), 400m MedBall Carry, 200m Plate OverHead Carry, 100m Lunge Walk. With time remaining establish a 1RM Squat Clean

Monday 18 Apr - 5 Rnd - 20 Burpee Box Jump, 1 Min Rest

Strength - Press

Sunday 17 Apr - Open Gym 2-4pm

Saturday 16 Apr - 'Partner WOD' - 42 Min AMRAP - 7 Thruster (40/30), 14 Box StepUp, 21 DoubleUnder

 Partners go round for round

Friday 15 Apr - 600m Run, 21 Hang Power Clean (50/35), 21 PullUp, 400m Run, 15 Hang Power Clean, 15 PullUp, 200m Run, 9 Hang Power Clean, 9 PullUp

From intro to graduating on ramp, great work April crew.

 Strength - Clean & Jerk Complex

Thursday 14 Apr - 4 Rnd - 400m Run, 1 Min Rest. 4 Rnd - 200m Run, 1 Min Rest. 4 Rnd - 15 Cal AirBike, 1 Min Rest. 4 Rnd - 250m Row, 1 Min Rest

Wednesday 13 Apr - 5 MuscleUp, 50 DeadLift (50/35), 4 MuscleUp, 40 Power Clean (50/35), 3 MuscleUp, 30 Front Squat (50/35), 2 MuscleUp, 20 Shoulder To OverHead (50/35), 1 MuscleUp, 10 Behind Neck Push Press (50/35)

 Strength - Barbell Complex

Tuesday 12 Apr - 12 Min AMRAP - 12 KettleBell Swing (24/16), 12 WallBall. Every Minute, On The Minute do 3 Burpee

Strength - PullUp

Monday 11 Apr - 10 Rnd - 1 Rope Climb, 1 Wall Climb, 2 Muscle Up, 2 Strict HandStand PushUp, 3 Dumbbell Snatch (25/20), 3 Thruster (60/40)

Sunday 10 Apr - Open Gym 2-4pm

Saturday 9 Apr - 25 Box Jump, 200m Run, 25 Jumping PullUp, 200m Run, 25 KettleBell Swing (16/12), 200m Run, 25 Walking Lunge, 200m Run, 25 Knee To Elbow, 200m Run, 25 PushPress (20/15), 200m Run, 25 Back Extension, 200m Run, 25 WallBall, 200m Run,25 Burpee, 200m Run, 25 DoubleUnder, 200m Run

Friday 8 Apr - 7 Min AMRAP - 7 Front Squat (40/30), 7 PushPress (40/30)

 Strength - Behind Neck Push Press

Thursday 7 Apr - 21-15-9 - Bench Press (50/35), Dumbbell Squat Clean (20/15), Calories (Row or Bike)

Strength - Weighted Pistol Squat

Wednesday 6 Apr - 5 Min AMRAP - Plate Ground To OverHead (20/15). 4 Min AMRAP - Burpee. 3 Min AMRAP - WallBall. 2 Min AMRAP - HandStand PushUp. 1 Min AMRAP - KettleBell Sumo DeadLift HighPull (32/24)

 Skills WOD - 3 Rnds - 2 Min - HandStand Walking, 2 Min - MuscleUp, 2 Min - Triple Under

Tuesday 5 Apr - 10-1 - Box Jump, Weighted Box Step Up (15/10). 2 Min Rest. 10-1 - Hang Power Snatch (40/30), OverHead Squat (40/30)

 

Strength - Snatch Complex

Monday 4 Apr - 2 Rnd - 28 Toes To Bar,14 SitUp, 7 V-Sit

 Strength - Front Squat

Sunday 3 Apr - Open Gym 2-4pm

Saturday 2 Apr - 15 Min AMRAP - 15 Cal (Row or Bike), 15 WallBall, 15 KettleBell Thruster (24/16). 2 Min Rest. 10 Min AMRAP - 2x 10m Bear Crawl, 2x 10m Pincer Grip Plate Carry (15/10). 2 Min Rest. 5 Min AMRAP - 5 Tyre Flip, 5 Sledge Hits (right), 5 Sledge Hits (left)