Friday 10 May 2019

20min AMRAP

Run 200m
2 rounds of "Cindy"

Cindy -
5 Pullups
10 Pushups
15 Air squats

57664000_1246634292159638_3649592449107492864_nEmily DLP

The longer I live, the more I am certain that the great difference between the great and the insignificant, is energy - invincible determination - a purpose once fixed, and then death or victory.
Sir Thomas Fowell Buxton

Thursday 09 May 2019

Teams of 3:
7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats 40kg/30kg

Rest 3 Minutes

6 Mininute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans 50kg/35kg

Rest 3 Minutes

5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters 60kg/40kg

57591492_362227091062964_8745926661729419264_nToday we ... Ride

Defeat never comes to any man until he admits it.
Josephus Daniels


Wednesday 08 May 2019

4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs (5 Strict pullups per climb)

9Wh_U1U0.jpegLeigh W

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.
John Fitzgerald Kennedy

Tuesday 07 May 2019

Back Squat



Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

59410571_2100801793371528_121665591588159488_nThe ladies supporting Tom L in his latest play.

One that would have the fruit must climb the tree.
Thomas Fuller

Saturday 04 May 2019

In teams of two, complete the following for time:
100 Alternating Reverse Lunges with Farmer’s Carry Dumbells
400 Meter Run (together)
80 Dumbbell Push Presses
400 Meter Run (together)
60 Alternating Single-Arm Dumbbell Snatches
400 Meter Run (together)
40 Dumbbell Box Step ups 20"
400 Meter Run (together)
20 Strict Chest-to-Bar Pull-Ups
400 Meter Run (together)

58686643_1420272454782156_3703479702963355648_nCongratulations to Sarah and Babes (Mark) with their engagement over the weekend

Never give up, for this is just the place and time that the tide will turn.
Harriet Beecher Stowe

Friday 03 May 2019

8 - 2min rounds of:

15 Burpees
*Max Strict Press 50kg/30kg
*Max Kipping HSPU
*Alternating rounds - 1st Strict press then the 2nd is HSPU ...

Rest 1min between rounds

58647102_2327182317605955_9215019699853590528_nAmanda M #weddingshred

You will never stub your toe standing still. The faster you go, the more chance there is of stubbing your toe, but the more chance you have of getting somewhere.

Charles F. Kettering

Thursday 02 May 2019

In pairs - 20min AMRAP

3 Box jump overs 24"/20"
3 Kettlebell Swings 24kg/16kg
3 Wallballs 10kg/7kg
… Next round is 6's, then 9's etc...

Partner must complete a full round before swapping


In the arena of human life the honour and rewards fall to those who show their good qualities in action.

Wednesday 01 May 2019

Power Snatch

Hang Power Snatch

Hang Squat Snatch

Squat Snatch

59064664_1572597446217262_8249002579124551680_nThe Pfeiffer Clan would like to introduce …  Archie Henry Pfeiffer 24 April 2019

Continuous, unflagging effort, persistence and determination will win. Let not the man be discouraged who has these.
James Whitcomb Riley

Tuesday 30 April 2019

In front of a clock set for 12 minutes
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Mens 60kg
Womens 40kg

Post reps for each set to comments


Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

58570750_1273056089518274_3962116444480602112_nCongratulations to Emma, Richard and Tyler as they welcome to the family 

Henry Carl Austin born 1050am on Tuesday 23 April.

No problem is insurmountable. With a little courage, teamwork and determination a person can overcome anything.
B. Dodge

Monday 29 April 2019

30-20-10 reps for time of:
Dumbbell thrusters
Toes to bar

Men: 15kg dumbbells
Women: 10kg dumbbells


59332291_1142722202566584_2444858219978293248_nCongratulations to Dan and Dee ... May you have the most wonderful life together

If you have made mistakes, even serious ones, there is always another chance for you. What we call failure is not the falling down but the staying down.
Mary Pickford