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WOD - Wednesday 31st October - Bendigo Cup Day - Giddee Up

31/10/2012

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PART A
Partnered Piggyback Race 200m
You must alternate to share the horse and jockey role

PART B
Beep Test
20m Shuttle Run to achieve your highest level possible

PART C
Rounds For Time Of:
50m Sled Drag 40kg
5 Keg Presses 30kg/15kg
10 Bear Crawl with Band 5m
15 KB Swings 24kg/16kg
Number of rounds is derived from the Beep Test level achieved:
i.e. 5.1 = 5 Rounds, 6.4 = 6 Rounds, 7.6 = 7 Rounds etc...
However you have a 25 min time cap

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WOD - Tuesday 30th October 2012

30/10/2012

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PART A
7 min AMRAP of:

10 Wall Balls 5kg/3kg
8 Floor Thrusters
6 Pushups

PART B
5 Rounds for time of:
10 Push Press 60kg/40kg
10 SDLHP 60kg/40kg
Run 400m

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Bendigo Cup Day this Wednesday 31st October

29/10/2012

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With the Bendigo Cup on this Wednesday the 31st October we have decided to stay open for 4 training sessions between the hours of 6am - 10am.  That's a session planned every hour on the hour.
So pick a time that best suits and get in here and burn off a few calories before putting them back in later on :)

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WOD - Monday 29th October 2012

29/10/2012

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CROSSFIT.com WOD 121028

Two rounds for time of:
50 Pull-Ups
75 Sit-Ups
50 Overhead Squats 30kg
75 Double-Unders

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Train The Trainer Night - Next Friday The 2nd November

27/10/2012

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WOD - Saturday 27th October 2012

27/10/2012

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PARTNER CHALLENGE V2.0

Share the load with your partner to complete 1 round for time of:

1000m Run

100m Partner Wheelbarrow Walk
100 Squats / Squat Hold
100 Burpee Long Jumps
 50 Partner Deadlifts (2 on the bar 100kg / 80kg)
100m Plate Pinch Farmers Walk
1000m Rower / Plank Hold
100 GHD Back Extensions
1000m Run


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WOD - Friday 26th October, 2012

26/10/2012

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PART A   "PUSH & PULL"

5 Rounds to find your 5 Rep Maximum Weight (5RM) in 15 minutes of:

DB One Arm Bench Press
Weighted Chins
(Alternate between the two exercises
)

PART B  "CORE & CARDIO"

3 Rounds for max reps of:
GHD Sit Ups
Rower
Band Sprints


Intervals of 60:30 (60sec Work followed by 30sec Rest)
Count and record reps in the GHD Situps ONLY
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WOD - Thursday 25th October 2012

25/10/2012

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"KELLY"

One Of The New Benchmark Girl WOD's

Run 400m
30 Box Jumps 24"/18"
30 Wall Balls 10kg/5kg

5 Rounds For Time

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WOD - Wednesday 24th October 2012

24/10/2012

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PART A
Maximum Double Unders in 3 minutes

PART B
20 min AMRAP of:
10 Push Ups
20 Walking Lunges 15kg/10kg
30 KB Swings 24kg/16kg

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WOD - Tuesday 23rd October 2012

23/10/2012

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PART A - SKILLS

Work a Weakness - 10 minutes


PART B - "RUN AND GET FRAN"

400m Run
21 Thrusters 40kg/30kg
21 Pullups 
400m Run
15 Thrusters 40kg/30kg
15 Pullups
400m Run
9 Thrusters
9 Pullups
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WOD - Monday 22nd October 2012

22/10/2012

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10,9,8,7,6,5,4,3,2,1 REPS OF:

Clean & Jerks 50kg/30kg
Toes to Bar

Rest 3 minutes then perform 5 Rounds of:

20 BB Stepups 20" (30kg/20kg)
10 Lateral Burpees Over Bar

For accumulated time.
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WOD - Saturday 20th October 2012

20/10/2012

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WOD - Friday 19th October 2012

19/10/2012

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PART A - "HELEN"

400m Run
21 KB Swings 24kg/16kg
12 Pullups


PART B - 7 MINUTES

Max reps of butterfly situps
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WOD - Thursday 18th October 2012

18/10/2012

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"THURZDYS DIRTY THIRTY"

30 Front Squats 50kg/40kg
30 Push Press 50kg/40kg
30 Toes to Bar
30 Wall Balls 10kg/5kg
30 Double Unders
30 Walking Lunges 20kg/10kg
30 Wall Walks
30 Box Jumps 22" (tyre height)
30 Clean & Jerks 50kg/40kg
30 Burpees

1 Round For Time

3, 2, 1... GO!!!!!!!!!
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WOD - Wednesday 17th October 2012

17/10/2012

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PART A

Max plank hold


PART B - 3 ROUNDS FOR TIME OF:

25 Deadlifts 70kg/50kg
50 Pushups (Chest to Floor)
75 Butterfly Situps
800m Run
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WOD - Tuesday 16th October 2012

16/10/2012

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PART A - STRENGTH


Find your 2RM Back Squat

2,2,2,2,2


Then.....

PART B

"JOSH"


SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. 


21 Overhead Squats 40kg (or scale to suit)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups

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WOD - Monday 15th October 2012

15/10/2012

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PART A - SKILLS WORK

Work a Weakness - 10 minutes


PART B - 20 MINUTE AMRAP OF:

5 SDLHP 60kg/40kg
10 Jack Knife Situps
5 Push Press 60kg/40kg
100m Sprint

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WOD - Saturday 13th October 2012

13/10/2012

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WOD - Friday 12th October 2012

12/10/2012

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COMPLETE THREE ROUNDS OF:

10 Deadlifts 120kg/90kg
Run 400m
20 Burpees
Run 300m
30 KB swings 24kg/16kg
Run 200m

*Then perform

200 Situps (Butterfly)

FOR TIME
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WOD - Thursday 11th October 2012

11/10/2012

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PART A - "LET'S DRAG"


5 x 15m passes to determine your max weight in a sled drag

PART B - 15 MINUTE AMRAP OF:

9 Front Squats 20kg
7 Handstand Pushups
5 Chins

Awesome WOD today with some very impressive sled drags in all sessions. Everyone performed extremely well dragging some hefty weighted sleds across the box. Congratulations to Brian Harrison at 6am and Jeremy Dettmann at 9am for dragging a 200kg sled 15m posting PB's and a new Box Record for the Blokes!!!! Plus Lana Harrison in our 6am session did a 160kg drag another PB and new Box Record for the girls also!!!! Great Effort guy's Well Done... Very Proud :)
THE 200KG CLUB - Brian Harrison, Jeremy Dettman, Tony Skinner
Lana Harrison - 160KG
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Train the Trainer Night a Huge Success

10/10/2012

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Well the "Train the Trainer" Night has been and gone and proved to be a great success with the trainer actually surviving the WOD onslaught thrown at him :)

Big Thank You to all those who helped out behind the scenes or helped on the night to make it all happen.

And Thank You to Tim James the Meat Master of Strathdale for supplying great quality high protein BBQ delicacies for all to enjoy.  Tim has dropped off some loyalty cards for meat purchases so guys grab one of these at your next training session and remember to support those who are supporting your box and get an order into Tim asap... Oh and he home delivers too.

I look forward to next months session... Dr says I should be able to walk again in a few days.

Dare to be fit,

Tony :)
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WOD - Wednesday 10th October 2012

10/10/2012

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PART A

"RANDY"

Named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children.

75 Power Snatches 40kg/30kg

Rest 1 minute then perform:

PART B

200 Double Unders

For Time (accumulative time).

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WOD - Tuesday 9th October 2012

9/10/2012

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4 Rounds For Time Of:

30 KB SDLHP 24kg/16kg
30 Box Jumps (20" Tyre)
30 Chest to Floor Pushups
30 Roman Chair Situps
30 Overhead Walking Lunges 15kg/10kg
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WOD - Monday 8th October 2012

8/10/2012

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"DANIEL"

Dedicated to Army SGT 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday 8th June, 2006.

50 Pullups
400m Run
21 Thrusters 40kg/30kg
800m Run
21 Thrusters 40kg/30kg
400m Run
50 Pullups

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WOD - Saturday 6th October 2012

7/10/2012

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