Wednesday 19 February 2020

5 Rounds, not for time of:

100m Dumbbell Farmers Carry
10 Dumbbell Floor Press
10 Dumbbell Strict Press (seated)
30 Sec Ring L-sit Hold

81717217_2778527242203420_2231406089193127936_nA lot of chalk bucket soul searching today

The plain fact remains that men and women the world over possess amounts of resources that only exceptional individuals push to their extreme use. Compared to what we ought to be, we are only half awake.
William James


Tuesday 18 February 2020

3 total rounds of the following...

5 Rounds of
3 Power Cleans 90kg/65kg
3 Front Squats
3 Push Jerks

*At the end of each 5 rounds

15 Strict HSPU

Complex courtesy of Chris Spealler Icon Athlete

84403947_2615838728543365_5163168327564001280_nTravis … Hard at it on a Saturday

If you want to know your past, look into your present condition. If you want to know your future, look into your present actions.
Buddhist proverb

Monday 17 February 2020

Happy belated Birthday wod Scott Y

5 Rounds

7 Bar facing Burpees
7 Hang Squat Cleans 52.5kg/30kg
35 Double Unders (70 single skips)

Rest 5min

5 Rounds
7 Burpee Pullups
7 Push Jerks 52.5kg/30kg
7 Wallballs 9kg/7kg

85231823_581322902717816_5711811989735473152_nHappy Birthday Scott Y … #nowords

Some of the lessons to be learned about ourselves can be best learned as we push towards the edges of our abilities.
John Bingham


Saturday 15 February 2020

Choose your weapon

Teams of 3 Max Cals in 30min

*Every 3min complete
15 Pushups
10 Boxjumps 24"/20"
5 Pullups


Much of life is about failure, whether we acknowledge it or not, and your destiny is profoundly shaped by how effectively you learn from and adapt to failure.
David Brooks

Friday 14 February 2020

Tabata Sit Up's
(Rest in Hollow body position)

20min 7RM Deadlift

Partnered 7min AMRAP

Hold the top of a deadlift 100kg/75kg
acumalate as many reps** as you can while you partner holds the top of the deadlift, you can change as many times as required in the 7mins. (you must swap if you put the deadlift down)

Reps = **(50 Cal Row, 50 Burpees, 50+ Pullups)

83881631_480415582650217_3352478341125898240_nLeo V … #fullsend

The world is round and the place which may seem like the end may also be only the beginning.
Ivy Baker Priest

Thursday 13 February 2020

12, 1 minute intervals of :

120m Shuttle Run (10m x 12)
Max pushups in the time remaining

Score is total push ups
Rest 2 min between intervals

CF Linchpin

83514987_1487163764771605_6936433979029454848_nSalim Z … practicing todays 2min rest station 

There will be days when the barbell wins. Despite our best mental and physical attempt. I don't like it. . . . Will one bad day turn into six or do I get up off the floor, grab the barbell and win tomorrow? I guess that remains to be seen but . . . the weight will always be the same, it will never be heavier or lighter, the only difference is me.
Spencer Arnold

Wednesday 12 February 2020

Back Squat


85193680_852138535235712_3116373998770847744_nMum rocking the 10 year shirt on a stunning Wellington day

But until a person can say deeply and honestly, "I am what I am today because of the choices I made yesterday," that person cannot say, "I choose otherwise."
Stephen Covey

Tuesday 11 February 2020

2 Rounds for time -

100 Double Unders
50 Dumbbell deadlifts 22.5kg/15kg
50 Situps
50/35 Cal Row

CF Linchpin

84518357_584343075479365_6547728452215111680_nGreer M ... #reps

Push for one more repetition. Live through one more pull. Get to your feet one more time.
Jon Gilson

Monday 10 February 2020

Sarah H Bday wod

In pairs - 25min AMRAP

36 Cal Row
36 Kettlebell Swings 24kg/16kg
36 Toes to bar (vups)
36 Burpee Box Jumps 24'/20"
36 Ground to Overhead 42.5kg/30kg
36 Cal Bike

84702795_1817870015014440_4277882534571802624_nHappy day after your birthday Sarah :-)

You cannot dream yourself into a character; you must hammer and forge yourself one.
James Anthony Froude

Saturday 08 February 2020

Seven rounds for time of:
Run 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20-lb. weight vest or body armour, wear it.

Post time to comments.

ReneDanish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.