Month: April 2011

SHERLYN

***Dear All, There will be no 1900hr class on Monday 02 May***


 

 "Sherlyn"

 

25Mins

400m

AMRAP

OverHead Walking Lunge 45# / 25# Plate

KBS 1.5 Pood / 1 Pood

 

Form Temas of 3 and rotate thru the stations in the above order. Total number of steps for OHWL + KBS at the end of 25mins = Score

 

Wishing our Super Teacher, Sherlyn a Happy Happy Birthday.....

 

300411 

VISITORS FROM DOWN UNDER

Power Snatch

 

70% x 2 x 8

 

Then

 

5 Rds

7 OHS 120# / 80#

7 Pull Up

50 DU

 

A family that works out 2gether, stays 2gether....  A warm welcome to Jess, Greg and family

 

290411 

EPIC MEAL TIME MAC & CHEESE

Rest Day

 

{youtube}yCrbv81SBHg&feature{/youtube}

 

PROWLERS + SPRINTS

Prowelr 50m + 230 Sprint

Rest 1 Min

5 Rds

 

Post Load and Times.

 

270411 

THE ARNOLD CLASSIC

Box Squat

 

50% x 2 x 12

 

Then

 

10Mins AMRAP

4 HSPU

8 KTE

12 WallBall 10Kg / 5 Kg @ 10" Target

 

 

{youtube}qnIPPBMwgHM&feature{/youtube}

FUNDAMENTALS

Power Clean

 

1-1-1-1-1

 

Then

 

3 Rds

5 Muscle Up

12 KBS 2 Pood / 1.5 Pood

400m

 

 

A warm welcome and congrats to all who have passed the gruelling Fundamentals....

Front Row (Left to Right) : Elton, Lousie, Jialin, Rachel, Jasmine & Annissa

Back Row (Left to Right) : Philip, Tay, Justin & James

 

250411 

KEL-STAIR

"Kel- Stair"

 

25 Mins

Sled Spint 230m (2 Plates)

AMRAP

Burpee

WallBall 10Kg / 5 Kg @ 10" Target

DU

 

Form Teams of 4 and rotate thru the Stations in the above order. Total Number of Burpees + WallBalls + DU at the end of 25mins = Score.

 

 

Wishing our Rockstars Kelvin + Big Ali a Happy Happy Birthday..........

 

230411 

 

***Dear All, There will no 1900hr Class next Monay 25th Apr due to Fundamentals.  ***