Wednesday 18 March 2020

15min AMRAP
7 Thrusters 35kg/25kg
4 Strict Pull-ups
7 Burpees

88236462_588958431691732_3787367578259685376_nAmanda S #focused

It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult.

Tuesday 17 March 2020

12min AMRAP

20 Double Unders 1 Power Clean 75kg/50kg
20 Double Unders 2 Power Cleans
20 Double Unders 3 Power Cleans

add 1 Power Clean until time finish

89112187_842543306208427_1514173308407382016_nKyle with a sneaky 3rd place at the recent QWA Titles and qualified for Nationals later in the year #nobiggie

To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting.
e.e. cummings

Monday 16 March 2020

Happy Birthday Fabiano M

In Pairs - 4 rounds

16 Toes to bar
300m Run
19 OA Hang DB Squat Clean - Synchronised
79 *Walballs 10kg/7kg

In round 2 79 GHD Situps (situps)
In round 3 79 Burpees
In round 4 the 79 Handstand Pushups

41min Cut off

89728079_636435823754457_1802379727231516672_nHappy birthday Fabiano and Fermando

The only limit to our realisation of tomorrow will be our doubts of today.
Franklin D. Roosevelt

Saturday 14 March 2020

Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
3 Rope Climbs

Directly Into…
21 Clean and Jerks 40kg/30kg
21 Clean and Jerks 50kg/35kg
21 Clean and Jerks 60kg/40kg
21 Clean and Jerks 70kg/50kg
21 Clean and Jerks 85kg/60kg

87311469_513998705922449_350648994130558976_nGet your teams sorted early … things are going to get spicy 

There is nothing with which every man is so afraid as getting to know how enormously much he is capable of doing and becoming.
Søren Kierkegaard

Friday 13 March 2020

6min AMRAP - ascending ladder (3,3,6,6,9,9,12,12,15,15...)

3 Plate ground to overhead 20kg/15kg
3 Deficit pushups (10kg Plate)

20min 1RM Strict press

85074756_2243900672570546_1338907091900825600_nTristan and Kim … Testing out the Resolve brand in Edmonton 

I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self.

Thursday 12 March 2020

4 Rounds - In Pairs

12 Synchronised Pullups
12 Power Sntaches 52.5kg/35kg
Run 600m (both)
12 Ring Dips
12 Burpee Box Jumps 24"/20"

89442234_2528810643997878_7115950039905599488_nKarenne W …Toubkal at 4167m is the highest peak in the  Atlas mountain range, Morocco 

Take time to deliberate; but when the time for action arrives, stop thinking and go.
Napoleon Bonaparte

Wednesday 11 March 2020




Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

89364274_205095863911473_397857797179441152_nGreer M … #fierce 

Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.
Marcus Aurelius

Tuesday 10 March 2020

3 Rounds
800 Meter Run
40 Kettlebell Swings 24kg/16kg
40 Wallballs 10kg/7kg

88175331_510332899501094_5022732427517231104_nRyan C … #focused

We do not rise to the level of our expectations. We fall to the level of our training.

Monday 09 March 2020

14min AMRAP

5 Power Cleans 60kg/40kg
5 Push Jerks 60kg/40kg
5 Cal Bike
5 Burpees

84441085_697916781042959_4813152660720975872_nWe know you want too … #dontdoit

From a certain point onward there is no longer any turning back.
That is the point that must be reached.
Franz Kafka

Saturday 07 March 2020

For time
100 ft handstand walk
100 ft walking lunge (22.5’s/15’s)
6 ring muscle ups
100 ft handstand walk
100 ft walking lunge (22.5’s/15’s)
4 ring muscle ups
100 ft handstand walk
100 ft walking lunge (22.5’s/15’s)
3 ring muscle ups

Workout credit @_davekramer davekramer


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