Featured / 30.06.2012

“Wood” 5 Rounds for Time Run 400 Meters 10 Burpee Box Jumps 24” 10 Sumo Deadlift High Pull #95/#65 10 Thrusters #95/#65 Rest 1 minute after each round. Score = Time with 4 minutes of rest included Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. For more info on the WOD  
Featured / 26.06.2012

Part A: 3 Heavy sets of 5 Front Squats Resting 3 minutes after each set. Part B: In 3 minutes, run 400 M.  With remaining time complete max reps: 1) Squat Cleans M #135/W#95 2) Bar-Facing Burpees 3) Squat Cleans M #135/W#95 4) Bar-Facing Burpees Rest 1 minute after each cycle
Featured / 23.06.2012

June Painstorm (Courtesy of CF New England) 5000lb from Ground to Overhead Choose your own load and complete GTOH reps totalling 5000lb (e.g. 25 reps@200lb = 5000lb, 50 reps@100lb = 5000lb). The first time you break complete 1 round of 5 Handstand Push-ups, 10 pull-ups, 25 squats before resuming GTOH. Second time you break, do 2 rounds before getting back on the bar. Third break do 3 rounds etc. Post load used and total time to comments