>This Week is Important Guys and Girls.
Monday, Tuesday, Wednesday and Friday we will be Benchmarking to get 2012 Started with a Bang.
Those who would like to get a good Understanding of where their Fitness/Strength are currently, will need to complete all exercises/workouts over two weeks. However all exercises/workouts will be programmed this week, and not repeated and will be down to the individual to get it done in the open gym times.

Thanks for all your Support in 2011. Let us look after you in 2012.

A] Overhead Squat 3RM

B] Snatch 1RM

C] Power Elizabeth
     21-15-9
    Power Clean 60Kg
    Ring Dips

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>Normal Class Times to resume, except for the change of all morning classes being at 6.30am.

A] Push Press 3 RM

B] Clean and Jerk 1RM

C] Annie
     50-40-30-20-10
     Double Under
     Situps

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>Great Classes yesterday, lets keep it Up start the year as you mean to go on. All you guys are on the way to badassness! (if such a word)

A] Deadlift 1RM

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>
A] Max Dead Hang Pull Ups

B] ‘Nancy’
      5 RDs
      400M run
      15 OHS  42.5/30

 F

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>Not for the faint Hearted! There will be a FULL rest in between each metcon, we are going for Full Games Standards, but Progressive scaling is allowed. 

Train Hard but Train Smart

Touch Rugby Fun. Minus the Belly’s!

A] Fran 

     21-15-9

     Thruster @42.5/30KG

     Pull Up

B] Grace

     30 Clean and Jerk 60/40KG

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>

This Saturday we’re doing a Grizzly Inspired WOD- as its his birthday.
He asked and we responded- Oliver Buck has also Had a Birthday this week- so ask next year Oli!

‘Grizzly’

100m Burpee broad Jump
into

29-19-9
Deadlift 70/45
Box Jump 24/20
Ball Slams 9/6

into
100m walking Lunge

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>

A] Floor Press

60 Burpees????

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>

Great lighting! Makes awesome Abs!

A] Squat Clean Tekkers

B] Squat Clean 3×3

C] AMRAP  In 90 Seconds
     with 3 Minutes Rest

    Power Clean 45/25
    Wall Ball 9/6
    Dbl Unders
    KB Swing 24/16
    20m Shuttle with Down/Up
   

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>A] Back Squat
     3,3,3,3,3

B] 30,20,10
     Deadlift 60/40Kg
     200m
     Ring Dips
     200m

C] Skin the Cat

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>A) Snatch Balance TekkersB)5 rounds for Time 5 power Snatch. 50/30 10 toes to bar

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