Saturday 1st June 2013

In teams of 3.
One person works first once they finish station the next person can begin
1km row
30x wall ball
30x pull up
30x burpee
400m run with plate 20/15kg

Friday 31st May 2013

Strict Press + Push Press
5x 2+4
for time
Hr push up
V-sit up
Oh walking lunges 20/15kg

Thursday 30th May 2013


This pic pretty much explains how I was feeling at regionals on the weekend!

A. Superset
Bench Press 5×5
Strict pull up 5x max

15min amrap
Run 200m
10x burpee
12x slam ball- heaviest possible

Wednesday 29th May 2013

DB clean and jerk- technique.
Work to moderate 5
emotm for 10mins
5x DB clean and jerk
3 rounds
1min each exercise, for max reps
GHD hip extensions
Kbs 32/20kg

Tuesday 28th May 2013


Pausing Back Squat 10×2
Otm, increase load each set.
8min amrap
50-20x double unders
15x wall ball
10x ring dips

Rest 5mins


Monday 27th May 2013

Wow what a weekend.
Thank you to everyone who made time to make the trip down to Wollongong to support us. Also everyone who sent messages!
Much appreciated.
In the end I (Bez) ended up 38th, Al finished 21st and Hayden Lav 42nd.
Unlucky the team couldn’t get past the muscle ups! But big shout out to Nat who didn’t stop trying the whole time them.
I reckon you guys would have went so well if you had been able to do the remaining wods!
Next year…..
Week off for me now, then training for 2014 regionals begins…

Thanks again everyone, supporting and competing. For such a young gym we represented well, and have such a great bunch of people! It’s a pleasure to be a part of it.

To say thanks here’s today WOD!

Power clean + front squat + thruster
Work to heavy single for the complex.
Don’t drop the bar.

4 rounds
2mins on 1min off
10x thrusters 45/30kg
Max box jump 30/24″

Saturday 25th May 2013

Squat Cleans
Build to a heavy 4 in 15mins
Rope climb technique
4 rounds for time:
2x rope climb
Run gym floor
4x squat cleans 100/60kg

Friday 24th May 2013

Double Under warm up

Push Jerk 5×5
Front rack lunge 8×5
*Try use same bar, go straight into lunges after last jerk.
*clean the bar for the jerk

C. for time
100x double unders (300x skips)
50x hspu
40x t2b (scale to rings)
30x push jerk 73/45kg
26m front rack walking lunges 73/45kg

Thursday 23rd May 2013

A. Deadlift build to a heavy triple for the day with good form.

B. max height box jump

C. For time
Deadlfit 143/94kg
Box jumps 30/24″

Wednesday 22nd May 2013

Today could be the worst of the lot for regionals!
All the best! Hahah


A. 100s WOD
For time.
100x wall balls
100x c2b pull up (scale to pull up, ring rows)
100x pistols (scale to box pistols)
100x DB snatch 30/20kg

*scale to 75 or 50 reps if needed.
*if you start at 100 reps you do the whole lot