New Location as of 1st February 2012 - White City

Tomorrow (Wednesday 1st February) will be our first day of workouts at our new home. We have a space (Outdoor and undercover) at the White City Tennis Centre.




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We will now be having more class times available and open gym times are not far away in case you want to come in to make up a workout that you might have missed. We will continually be adding class times to keep up with demand.

We will still be having the regular beach session on Wednesday nights and the Saturday sessions will still be held up at Dudley Page Park, Dover Heights. (Click here for the new timetable)

We are very excited about the move and about the ability to offer a better quality of training and having this training more available to you.

So come along tomorrow morning at 6am. Who will be the first person to call 'time' at our new location?

Tuesday 31st January 2012

WOD
Skill work: Ring Dip & muscle up practice.


Run 6 x 400m, each for time.
Each 400m starts every 5 minutes.

Monday 30th January 2012

WOD
Push press 5RM

Deadlift 3RM

Saturday 28th January 2012

WOD
For time:
50 Wall ball shots (20lb) - 25 Dumbbell power snatch (2 x 15kg)
40 Wall ball shots - 20 Dumbbell power snatch
30 Wall ball shots - 15 Dumbbell power snatch
20 Wall ball shots - 10 Dumbbell power snatch
10 Wall ball shots - 5 Dumbbell power snatch

(Scale loads as required)

Belated Australia Day WOD post

WOD
'Cafe to trailer' hill sprint (~ approx 1 km) for time


Max rep dumbbell burpees in 7 minutes (Choose your load)

Friday 27th January 2012

WOD
3 rounds for time:
15 Thrusters (40kg)
Run stairs
15 KB swings (24kg)
Run 20m
15 push ups (Hand-release)
(Return run to bottom of stairs)

Finish after the push ups the 3rd round)

Wednesday 25th January 2012

WOD
Snatch 3-3-3-3 (More focus on technique than load)


21-15-9 reps for time:
Sumo deadlift high pull
Push press

Tuesday 24th January 2012

WOD
'Happy 34th Birthday Pauly'
Max rep burpees in 90 seconds

- rest 90 seconds-

3 rounds for time:
Run 400m
34 box jumps (24inch)
34 kettlebell swings (24kg)
34 squats

Monday 23rd January 2012

WOD
5 sets:
5 weighted ring dips (@max load)
Max rep push ups

(Rest 3 minutes between sets)


FINISHER
50 Abmat sit ups for time

Saturday 21st January 2012

WOD
5 rounds for time
15 pull ups
Run 400m
20 hang power cleans (60kg)

Friday 20th January 2012

WOD
Front squat 3-3-3


4 rounds:
8 front squats (use approx 75% of your best 3 reps above)
20m band sprint
15 hand release push ups

(Each round is at all out intensity. Rest approx 2 minutes between rounds)

Thursday 19th January 2012

WOD
Snatch technique

3 rounds:
12 Hang squat snatch (Choose your load)
Run 400m

Wednesday 18th January 2012

WOD
Hang power clean 3-3-3-3-3

2 sets x max reps pull ups

Max rep KB swings in 3 minutes (Choose your load)

Tuesday 17th January 2012

WOD
Muscle up practice

6 x 200m sprints

Monday 16th January 2012

WOD
A.
10-8-6-4-2 reps for time:
DB 1 arm hang power snatch (left arm)
DB 1 arm thruster (left arm)
DB 1 arm hang power snatch (right arm)
DB 1 arm thruster (right arm)


B.
5 rounds for time:
15 DB hang squat clean
15 DB push press

(Compare to)

Saturday 14th January 2012

WOD
A.
Max rep Wall ball shots in 4 minutes (3 metre target, 20lb ball)


B.
Tabata circuit for TOTAL reps:
Deadlift 80kg
Dumbbell push press (2 x 15kg)
Burpees

This is as done as 20 seconds Deadlift, 10 seconds rest, 20 seconds DB push press, 10 seconds, 20 seconds burpees, 10 seconds rest (x 8 rounds)

Friday 13th January 2012

WOD

A.
Strict Press 5-5-5

B.
10 minute AMRAP
10 clean & jerks
Run 200m

C.
10 minute AMRAP
7 pull ups
7 burpees

Thursday 12th January 2012

WOD
3 rounds for time:
Run 800m
30 box jumps (24inch)
30 jumping pull ups

Wednesday 11th January 2012

WOD
5 rounds:
10 ring dips
15 KB swings (32kg)
15m band sprint
(These are all out efforts. Rest 2 minutes between rounds)


3 rounds:
1 minute hand release push ups
1 minute abmat sit ups
1 minute rest

Tuesday 10th January 2011

WOD
Snatch 3-3-3


3 rounds for time:
12 hang power snatch (40kg)
12 thruster (40kg)

Monday 9th January 2012

WOD
Clean and Jerk 2-2-2-2

7 rounds for time:
15 wall ball (20lb)
Run 150m

Saturday 7th January 2012

WOD
For time:
800m run
50 kettlebell swings
50 burpees
50 kettlebell swings
800m run

Friday 6th January 2012

WOD
Deadlift 5-5-5-5-5

Thursday 5th January 2012

WOD
A.
10-9-8-7-6-5-4-3-2-1 reps
Dumbbell power snatch (2 x 15kg)
Pull ups


B.
AMRAP 10 minutes
10 dumbbell thrusters (2 x 15kg)
10 toes to bar


C.
10 x 100m sprints (Each one starting every 45 seconds)

Wednesday 4th January 2012

WOD
Hang power clean 3-3-3-3-3


4 rounds for max total reps:
1 min clean & jerks (60kg, scale as needed)
1 min rest

Tuesday 3rd January 2012

WOD
Weighted ring dips
5 sets: Max reps @ max weight


3 rounds for time
40 squats
20 push ups (hand release)
Run 200m

Saturday 31st December

WOD
AMRAP 12 minutes
12 jumping pull ups
4 front squats - cleaned from the ground each set (80kg, scale appropriately)
10 hand release push ups