Monday 1st July, 2103

Can you believe it is ALREADY July!!! 

Survey report will be out sometime this week... 

A) Strength:

Back Squat

4x3 @80%

B) Conditioning:

12Minute AMRAP 

10 Thrusters 52.5/40kg

10 TTB

10 Clean & Jerk 52.5/40kg

Saturday 29th June, 2013

A) Strength:
Push Press
4x5 @80%

B) Conditioning:
AMRAP 10min:
50 Push-Ups
50 V-Snaps
50 KB Swings 24/16kg
50 Air Squats

 The MAN!!! (He is on the poster at the box)

Friday 28th June, 2013

A) Strength:
Accessory Circuit 4 Rounds:
8 Overhead Squats
8 Ring Dips

B) Conditioning:
AMRAP 10min
10 Pull-Ups
20 Wall Balls 10/6kg

Thursday 27th June, 2013

A) Strength:
Weighted Pull-Up
5x3 (Heavy)

B) Conditioning:
3 Rounds:
5 Deadlifts 90/60kg
8 Lateral Burpees
Run 800m
3 Rounds:
5 Deadlifts 90/60kg
8 Lateral Burpees


Hilarious !!!

Wednesday 26th June, 2013

I am not on my own computer tonight and this keyboard is really annoying me.

I am going to write something on Thursday regarding rep range vs intensity. You may get a mention.

A) Strength:
Back Squat
3x8 @ 80 %

B) Conditioning:
4 Rounds:
8 Box Jumps
12 Thrusters 95/65lbs
Rest 40 Sec

Tuesday 25th June, 2013

A) Strength:
Power Clean
3x4

B) Conditioning:
'Helen'
Run 400m
21 KB Swings 24/16kg
12 Pull-Ups


I do not recommend this BUT if anyone does it, i will do it with you.

Monday 24th June, 2013

We have had some amazing feedback from the survey... Still waiting on a few to get around to doing it, please PLEASE take the time to fill it in.
I will give it until the end of this week and then do a report for everyone to see what we can do to improve.
(Someone asked for us to get a higher roof, so we can have better rope climbs. I have approach my landlord to see what he can do for us).

A) Strength:
Front Squat
4x5 @80%

B) Conditioning:
3 Rounds:
15 Pull-Ups
15 Box Jumps 24/20"
25 Wall Balls 10/6kg

Friday 21st June, 2013

Follow this link CLICK HERE and put it in your calender guys...

A) Strength:
Weighted Pull-Ups
4x5

B) Conditioning:
7 Rounds:
7 Front Squats 52.5/35kg
7 Burpees

Made me laugh... 

 

Thursday (BELINDA) 20th June, 2013

A) Skill:
- Kipping Handstand Push-Up

B) Strength:
Push Press
4x5 @70%

C) Conditioning:
4 Rounds:
15 Toes 2 Bar
20 Push Ups

A crowd fav!!! I will have a signed shirt when i
return from the Games...

Wednesday 20th June, 2013

A) Strength:
Back Squat
4x5 @80%

B) Conditioning:
16min AMRAP:
15 Overhead Squats 30/18kg
15 Box jumps 24/20"
400m Run

Tuesday 18th June, 2013

A) Strength:
Weighted Pull-Ups
4x5

B) Conditioning:
3 Rounds for Time:
9 Burpee Box Jumps 30/24"
27 KB Swings 32/24kg
Run 400m

Monday 17th June, 2013

All Hoodies and female T-shirts will be available from tomorrow afternoon... If you forgot what you ordered just message me. Peace

A) Strength:
Back Squat
4x5 @70%

B) Conditioning:
AMRAP 5min:
6 Push Press 52.5/32.5kg
8 Toes to Bar
Rest 3min
AMRAP 5min:
6 Front Squats 52.5/32.5kg
8 V-Snaps

Saturday 15th June, 2013

Hoodies and Female shirts are all in !!!

A) Strength:
Power Clean
3x4 @ 75%

B) Conditioning:
Run 800m
Rest 30 secs
Max Ground to Overhead in 3min 60/40kg
Run 800m

Friday 14th June, 2013

A) Strength:
Push Press
4x5 @ 70%

B) Conditioning:
6 Rounds for Time:
6 Deadlift 85/55kg
9 Push-Ups
12 Wall Balls 10/6kg
12min Cap

Thursday 13th June, 2013

A) Strength:
Squat Clean
3x4 @ 75%

B) Conditioning:
5 Rounds for Time:
10 Pull-Ups
15 Burpees
Rest 40sec

Wednesday 12th June, 2013

A) Strength:
Deadlift
3x8 @ 70%

B) Conditioning:
In Partners, Alternating Rounds:
4 Rounds Each:
10 Pull-Ups
Run 200m
10 Barbell Forward Lunge (Choose your own weight).

Weightlifting:

Snatch:-
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
then to heavy single

Clean & jerk:-
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
then to heavy single

Front squat:-
65% x 3 x 2
75% x 3 x 2
80% x 3 x 3

Tuesday 11th June, 2013

UNITS !!!

All T-shirts and singlets will be available from the box from this afternoon.
Shirts - $30
Singlets - $25

All hoodies will be here by the end of the week.

Also 7am class will no longer be a Weightlifting Class, due to poor attendance it is back to being a CrossFit Class.

A) Strength:
Back Squat
3x8 @75%

B) Conditioning:
AMRAP 12min
20 Wall Balls
8 Clean and Jerks 60/45kg

Friday 7th June, 2013

A) Strength:
Front Squat
3x8 @75%

B) Conditioning:
21-15-9
Power Clean 60/45kg
HR Push-Ups

Thursday 6th June, 2013

Well done to everyone who did Murph yesterday... Not the most enjoyable WOD but we train to get comfortable with the uncomfortable.

Trent is the first person to ever walk in, read the WOD and then leave! Poor attitude and hopefully i never see it happen again at Bodhi.

A) Strength:
Power Clean4x4 @85%

B) Conditioning:
16min AMRAP:
Run 400m
14 KB Swings 24/16kg
14 Sit-Ups
7 Deadlifts @ Power Clean Weight

Wednesday 5th June, 2013

A very HAPPY BIRTHDAY to Forrest and Trine! Enjoy = )

A) Conditioning:

"Murph"
1.6km Run
100 Pull Ups
200 Push Ups
300 Squats
1.6km Run

OR



"Smurph" (Scaled Murph)
Run 1.6km
30min AMRAP / 10 rounds
10 Pull Ups
20 Push Ups
30 Squats
Run 1.6km

Tuesday 4th June, 2013

A) Strength:
Back Squat
3x10 @65%

B) Conditioning:
Run 800m
35KB Swings 32/24kg
25 TTB/V-Snaps
35 KB Swings 32/24kg
Run 800m

I dare you to watch this...

Monday 3rd June, 2013

Massive Congrats to Brandon and Ligia on their new arrival, Imogen Violet Jones born Sat 1st June.



A) Strength:
Deadlift3x10 @65%

B) Conditioning:
4 Rounds:
30sec Box Jumps

30sec Rest
30sec Front Squats 60/45kg
30sec Hang Power Clean 60/45kg

Weightlifting:

• Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 5
• Block clean pull + clean (below knee) - 75% x 2(1+1) x 5
• Snatch deadlift to knee + snatch pull - 75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2
• Front squat - 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2