Saturday 23 March 2019

In three even class teams

3 Rounds for team time

"The Gauntlet"

Ygipxxacz7ib3hsbdicdNo its not the 1977 Clint Eastwood classic of the same name

It's not the will to win that matters, everyone has that, it's the will to prepare to win.
Bear Bryant


Friday 22 March 2019

Overhead Squat 3-3-3-3-3
Snatch Balance 2-2-2-2-2
Snatch 1-1-1-1-1

VRH2PDrE.jpegErin P

Man never made any material as resilient as the human spirit.
Bernard Williams

Thursday 21 March 2019

Complete as many reps as possible in 8 minutes of:
Shoulder to Overhead 52.5kg/35kg
Each time you break, perform 40 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
Hang power cleans 80kg/60kg
Each time you break, perform 6 Burpees

Post number of press and clean reps completed to comments.

Compare 21 March 2017

-R63GpY0.jpegSometimes you just have to risk it to get the biscuit 

It is said an eastern monarch once charged his wise men to invent a sentence, to be ever in view, and which should be true and appropriate in all times and situations. They presented him with the words, "And this, too, shall pass away." How much it expresses! How chastening in the hour of pride! How consoling in the depths of affliction!
Abraham Lincoln

Wednesday 20 March 2019

3 Rounds:
10 Front Squats 85kg/60kg
20 Chest to Bar Pull-Ups
30 Pushups

I55-fkSA.jpegJess P 

Unless you try to do something beyond what you have already mastered, you will never grow.
Ralph Waldo Emerson

Tuesday 19 March 2019

15-12-9-6-3 reps for time of:
Dumbbell Thrusters
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 22.5kg dumbbells
Women: 15kg dumbbells

DjzA0Ryw.jpegExtension … #coolshot

I was never afraid of failure, for I would sooner fail than not be among the best.
John Keats

Monday 18 March 2019

Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 43kg
Women: 29kg



Be patient and be tough, some day this pain will be useful to you.

Saturday 16 March 2019

Happy Birthday Fabiano M

150m Run
25 Burpees
150m Run
25 Toes To bar
150m Run
25 Handstand pushups
150m Run
25 Wallballs 10kg/7kg
150m Run
25 Cal Row
150m Run
25 Cal Bike

IMG_4456Happy birthday to this guy!

To be pleased with one's limits is a wretched state.
Johann Wolfgang von Goethe

Friday 15 March 2019

20min 5RM Deadlift

Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

W5gySYSE.jpegLeigh W … now that's a belt!

Many people fail in life, not for lack of ability or brains or even courage, but simply because they have never organised their energies around a goal.
Elbert Hubbard

Thursday 14 March 2019

A) Clean Pulls

B) Power Clean

C) Squat Clean

For time:
20-calorie bike
20 power clean and jerks 70kg/50kg
20-calorie bike

CF HQ 2016

(fast 4.17)

_VOb4x64.jpegGreer T … Calm in the storm #coolshot

For all sad words of tongue and pen, The saddest are these, "It might have been."
John Greenleaf Whittier


Wednesday 13 March 2019

15min 1RM Snatch

20min Muscle up skills

Row 500m
12 Push Jerks 80kg/52.5kg
12 Muscle-Ups
9 Push Jerks 80kg/52.5
9 Muscle-Ups
6 Push Jerks 80kg/52.5kg
6 Muscle-Ups
Row 500m

BIkgGT-Q.jpegAmanda M … #coolshot 

Unless you try to do something beyond what you have already mastered, you will never grow.
Ralph Waldo Emerson