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    03/06/16 – “Set The Pace!!”

    WoD . A: Both MAX Efforts are for Time . 500m Row Time Trial Rest As Needed 250m Row Time Trial A time trial is an all out effort trying to complete the distance as fast as possible. Push through … Continue reading

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    02/06/16 – “Sandstorm!”

    WoD . 3 Rounds For Time: . 15 Burpees Over Bar 15 Push Jerks (50 / 35 kg) Got go hot out of the gate on this one! Weight on the bar should feel light! All reps on the bar … Continue reading

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    01/06/16 – “Pinch, Punch First of The Month!”

    Strength WoD . Back Squat: 5 x 5 (wk 5) .   This will be the last week of this wave (we will do a reset next wk. More details then) Same rules as before. IF you feel good, and the … Continue reading

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    31/05/16 – “Finger Licking Good!”

    WoD . 10 – 1 vs 1 – 10 (reps): . Power Clean (50 / 35 kg) Push Ups Format of the workout perform 10 power cleans & 1 push-up, then 9 power cleans & 2 push-ups, etc etc until … Continue reading

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    30/05/16 – “40 Winks”

    WoD . Complete As Many Rounds As Possible in 15 Minutes: . China Town Run 8 Chest To Bar Pull Ups 32 Double Unders REST 1 Minute.   . Post – WoD Mobility is focused on the Lat roll out … Continue reading

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    28/05/16 – “Ay Caramba!”

    WoD . For Time: . 21 – 15 – 9 (reps): Calories, Rower Russian Kettlebell Swings Box Jumps (Step-Down) 27 – 18 (reps): Calories, Rower Russian Kettlebell Swings Box Jumps (Step-Down) 45 (reps): Calories, Rower Russian Kettlebell Swings Box Jumps … Continue reading

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    27/05/16 – “Hanging Out”

    Strength WoD WoD: For Load:  . Hang Snatch 2 – 2 – 2 – 2 – 2 – 2 – 2   Today we will lift on the 2 Minutes for the 7 working sets. Get plenty of prep sets in before … Continue reading

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    26/05/16 – “All Heart”

      A: Barbell Cycling Skills: Every Minute On the Minute, for 8 Minutes. Alternate between: Odd Mins: 5 “Touch & Go” Power Cleans Even Mins: 3 Thrusters Ceiling on the barbell is 75% of your MAX Thruster (NO more than that!!) Power … Continue reading

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    25/05/16 – “Making Time”

      A: Gymnastics Strength Builder: As Many Good Quality Reps As Possible in 7 Minutes: Option A= Strict Ring Muscle Ups (Cap of 15 reps) Option B= Strict Pull Ups (Cap of 30 reps). Don’t rush your way through this. Hit … Continue reading

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    24/05/16 – “Back To Front”

    Strength WoD  A: For Load Back squat, 5 x 5  (wk4) This is week four of a program. Men try to add 5kg & Women add 2.5kg on from last week. If you are finding the going really tough then only … Continue reading

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    23/05/16 – “You’ve Got A Friend Indeed”

      A: Dumbbell Strength & Skill Renegade Rows, 10 – 10 – 10 Seated Press, 5 – 5 – 5 Superset the Rows with the Press. Build the load or hold across – your call The Rows are 10 reps EACH … Continue reading

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    21/05/16 – “Barbara”

    Benchmark WoD . WoD: “Barbara” 5 Rounds, Each For Time: . 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats REST exactly 3 Minutes between rounds. Scale as needed. This WoD, as with every Benchmark WoD, is … Continue reading

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    20/05/16 – “Go Heavy! Go Fast! Go Heavy Again?! Go Faster!!”

    WoD: For Successful rounds  Every Minute on The Minute x 16 Mins: . Min 1: 3 Deadlift @ 80% Min 2: 25 Box Jumps (24 / 20″) Min 3: 3 Deadlift @ 80% Min 4: 250 / 200m Row The 80% is the ceiling … Continue reading

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    19/05/16 – Push Push Push

    Strength WoD: For Loads: . Strict Press  1 – 1 – 1 Push Press 3 – 3 – 3 Push Jerk 5 – 5 – 5     Try to  build as you go taking stock of your final set’s … Continue reading

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    18/05/16 – “No Retreat No Surrender!”

      A: Gymnastics Strength & Skill Weighted Pull Ups, 3 – 3 – 3 – 3 – 3 Only add weight if you are able to string strict pull ups together. If you are scaling to a band add in more reps … Continue reading

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    17/05/16 – “Spinning Wheel”

    WoD: Complete As Many Rounds As Possible in 10 Minutes of: . 30 Double Unders 15 Power Clean & Jerks (42.5 / 32.5 kg)   . Strength Accessory: . Strict Ring Dips, 5 x 5 . Add weight if able. The … Continue reading

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    16/05/16 – “Thirty For 30”

    Strength: Back Squat, 5×5 (wk 3) . This is week three of a program. Men add 5kg & Women add 2.5kg on from last week. Use the same load across all working sets. Do NOT keep adding load per set. Rest … Continue reading

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    14/0516 – “Sept Tirant!”

    WoD . For Time: . Run 1.6km … Then 7 Rounds of: 5 Strict Pull Ups 7 Power Cleans (60 / 40 kg) … Then ….. Run 1.6km . No time cap per se. We will send you on your … Continue reading

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    13/05/16 – “Thrusting Time!”

    WoD: For Load:  . Thruster (5 – 5) – 3 – 3 – 3 – 3 – 3   Warm up before your 5’s even though these are primarily priming you for the money shot 3’s! First working set of 3 should … Continue reading

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    12/05/16 – “Hop To The Double!”

    Skill: Every Minute On The Minute For 10 Minutes . 1 Power Snatch + 1 Hang Power Snatch   70% of you 1RM power snatch is the ceiling. Either take up to 5 rounds to build to it or do … Continue reading

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    11/05/16 – “All In”

    WoD: For Reps Every Minute on The Minute x 18 Mins: . Min 1: MAX Calories on Concept2 Rower Min 2: MAX Reps Toes To Bar Min 3: REST Like “Fight Gone Bad” you move from one move to another … Continue reading

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    10/05/16 – “Fundamentally”

    Strength WoD  A: For Load Back squat, 5 x 5  (wk2) This is week two of a program. Men add 5kg & Women add 2.5kg on from last week. Last week we asked you to start at 70% of your 1RM. … Continue reading

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    09/05/16 – “Nate”

    HERO WoD, For Rounds/Reps: . Complete As Many Rounds As Possible in 20 Minutes: .   2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (32 / 24 kg) . Scale this appropriately. Focus on your weakest movement & place most … Continue reading

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    07/05/16 – “The 100’s (Shared)

      Partner WoD, For Time: . 100 Wall Ball Shots (9 / 6 kg) 100 Chest To Bar Pull Ups 100 Pistol Squats, alternating legs 100 Dumbbell Power Snatch (25 / 20 kg) . Buddy up & scale individually as needed. … Continue reading

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    06/05/16 – “Polly Put The Kettle On”

      WoD, For Time: . 500m – 400m – 300m – 200m – 100m,  Concept2 Rower 50 – 40 – 30 – 20 – 10 (reps),  Kettlebell Swings (24 / 16 kg)   .   . Post time to comments to … Continue reading

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    05/05/16 – “Fundamental”

    A: WoD: For Load Back squat, 5 x 5  (wk1) This is the start of a program. Trust in the process & follow our guidance. Today start at 70% of your 1RM (base this off of the recent CF Total or … Continue reading

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    04/05/16 – “ABsolutely!”

    Skill: Every Minute On The Minute For 6 Minutes . 1 Hi-Hang Power Clean + 1 Hang Power Clean (x 2)   Start out light & try to build each set. The last few sets should feel heavy. Only ad … Continue reading

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    03/05/16 – “Doctor! Doctor!”

      A: Gymnastics Strength & Skill Strict Ring Dips, 5 x 5 Add weight if able (Do NOT add weight until you can do 5 unbroken dips unassisted). In between each set perform 10 Med Ball Cleans for quality. . B: … Continue reading

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    02/05/16 – “Splitting Hairs”

    WoD: For Load: Every 2 Minutes For 16 Minutes (8 sets) . 1 Push Press + 1 Push Jerk + 1 Split Jerk   Start out light & try to build each set. The last few sets should feel heavy. … Continue reading

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    30/04/16 – “Stuck In The Midline With You”

    WoD: For Time: . 3 Rounds: . 800m Block Run 32 Abmat Sit Ups 8 Deadlifts (75% 1RM) . 75% is the absolute ceiling today. It will feel heavy after those lovely runs!   . Post time to Beyond The … Continue reading

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    29/04/16 – “Ghostly”

    WoD: For MAX Reps: . 6 Rounds, 1 Minute at each station: . Assault Bike Calories Burpees Double Unders Rest Work to get as many reps as possible at each station. There is no rest between the three stations, the … Continue reading

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    28/04/16 – “The Back Squat Rollercoaster!”

    WoD: For Load: . Back Squat 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10   Use the heaviest load for each set. Rest as needed between. No shoddy form! Hold the … Continue reading

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    27/04/16 – “Jackie”-ish

      Each Of The Following Individually For Time 1000m Row 50 Thruster (Bar) 30 Pull-Up Rest Then 500m Row 25 Thruster (Bar) 15 Pull-Up Rest Then 250m Row 12 Thruster (Bar) 7 Pull-Up . Compare Jackie Time to 07/12/15 Rest … Continue reading

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    26/04/16 – “Myriad”

    WoD: For Rounds / Reps: . Complete As Many Rounds / Reps As Possible in 12 Minutes of: . 10 Push Jerks (50 / 35 kg) 20 Toes To Bar 30 Kettlebell Swings (24 / 16 kg) 40 Hang Power … Continue reading

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    25/04/16 – ANZAC Day Hero WoD

    Hero WoD – “McGhee” WoD: . Complete As Many Rounds As Possible In 30 Minutes: . 5 Deadlifts (125 / 85 kg) 13 Push Ups 9 Box Jumps (24 / 20 “)   Compare to 21/6/14 . Post number of … Continue reading

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    23/04/16 – “All Day, Every Day!”

      WoD: 8 Rounds, Each Round for Time: . Row 250 / 220 m 5 Strict Handstand Push Ups Rest 2 Minutes between rounds. Each round is capped at 2 Minutes. . Post all round times to Beyond The Whiteboard. … Continue reading

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    22/04/16 – “Can’t Get Away From Them Bells!!”

      A: Skill Every 2 Minutes For 10 Minutes (5 Rounds): . 4 – 10 Toes To Bar 2 Turkish Get Ups On the Toes To Bar pick a rep and/or scale that you will benefit from. NOT one that is … Continue reading

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    21/04/16 – “2 + 2 = ??”

    Strength WoD: In 20 Minutes find your MAX load in the following complex: . 2 Strict Press + 2 Push Press   If you max out early then drop the weight back to 80-85% & continue doing sets of 2+2 in … Continue reading

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    20/04/16 – “Maximum Rate Of Return”

    WoD: Complete As Many Rounds As Possible in 22 Minutes of: . China Town Run 10 Chest To Bar Pull ups 5 Squat Cleans (60 / 40 kg) REST 2 Mins after each round.   The long rest period is … Continue reading

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    19/04/16 – “Double The Release!”

      A: Gymnastics Strength & Skill Strict Handstand Push Ups Option A: MAX Unbroken Set Strict HSPU, then 3 further sets at 60%, rest 2 mins. Option B: Every 2 Minutes x 5 rounds, 3-5 reps Option C: In 10 minutes … Continue reading

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    18/04/16 – “The Deadlift Rollercoaster”

    WoD: For Load: . Deadlift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10   Use the heaviest load for each set. Rest as needed between. No shoddy form! Hold the standard! Compare … Continue reading

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    16/04/16 – “The Bodyweight Bonanza!”

    . WoD: Every Minute On The Minute, for 25 Minutes: . Mins 1 – 5: Pull Ups Mins 6 – 10: Burpees Mins 11 – 15: Abmat Sit Ups Mins 16 – 20: Air Squats Mins 21 – 25: Double … Continue reading

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    15/04/16 – “Push Jerk”

    WoD: For Load: . Push Jerk 3 – 3 – 3 – 3 – 3   Use the heaviest load for each set. Rest as needed between. Compare to 25/09/15 . Finisher: 30 Push Press @ 75% of best 3-rep above. … Continue reading

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    14/04/16 – “Dos Overhand”

      A: Gymnastics Strength & Skill Weighted Pull Ups, 3 – 3 – 3 – 3 – 3 Only add weight if you are able to string strict pull ups together. If you are scaling to a band add in more reps … Continue reading

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    13/04/16 – “Walk The Line”

       Skill Dumbbell Box Step Ups, 3 x 8 each leg Focus on pushing off the front leg on the box. . WoD: Complete As Many Rounds As Possible in 18 Minutes of: . 20 Box Jumps (24″ / 20″ … Continue reading

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    12/04/16 – “Hang Power Clean”

    WoD: For Load: . Hang Power Clean 3 – 3 – 3 – 3 – 3   Use the heaviest load for each set. Rest as needed between. No “Bambi legs!”. Compare to 17/09/15 . Finisher: For Total Reps . … Continue reading

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    11/04/16 – “Pace The Way!”

      A: Gymnastics Strength & Skill Strict Handstand Push Ups Option A: MAX Unbroken Set Strict HSPU, then 3 further sets at 60%, rest 2 mins. Option B: Every 2 Minutes x 5 rounds, 3-5 reps Option C: In 10 minutes … Continue reading

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    09/04/16 – “To Have & To Hold”

    Partner WoD!!! . Every 6 Mins For 5 Rounds: .   30 Calories, Assault Bike 60 Kettlebell Swings (24 / 16 kg) 20 Ring Dips, Strict Split work up anyhow. One person working at a time. Oh and for all … Continue reading

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    08/04/16 – “Zercher Up!

    For Loads:   A: Pausing Front Squat: 1 – 1 – 1 Quickly build up to your max for the day 3 FULL seconds hold at the bottom Remain fully active at all times. Compare to 22/02/16 . B: Front … Continue reading

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    07/04/16 – “Fight Gone Bad”

    3 Rounds For MAX Reps . One minute at each station of: . Wall-Ball for REPS (9 / 7 kg) Push Press for REPS (35 / 25 kg) Box Jump for REPS (20″) Sumo Deadlift High Pull for REPS (35 / 25 kg) Row (Calories) 1 minute … Continue reading

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