Smoked!
May 19th, 2012 | Uncategorized | Chad | No Comments20 Minute AMRAP, in teams of 2
40 x SDHP 40kg
40 x Wall Ball
400m Sandbag Relay
1 partner working at a time
All of our informative blog posts all rolled into one!
All
-
Read More -
Friday squatalot!
May 18th, 2012 | WODs | Chad | 1 Comment10-9-8-7-6-5-4-3-2-1 reps of
Overhead Squat 45 / 30kg
Burpee
Sprint 100m
Mobility : OHS prepRead More -
Constant variance
May 17th, 2012 | Uncategorized | Chad | No CommentsDefecit deadlift
1-1-1-1-1-1-1-1
Increase load over sets
Strength
Wendler 3.2
Back Squat 3/3/3 Increase load by 5kg from phase 2
Bench Press 3/3/3 Increase load by 2.5kg from phase 2
Met-con
3 Rounds for time
100m KB farmers carry
20 x KB Swings
15 x Box Jumps 24 / 20″Read More -
“Fran”
May 16th, 2012 | Fran, WODs | Chad | 2 Comments21-15-9
Thruster 43 / 30kg
Pull Ups
Mobility: Squat opener / Lats / Front rack positioningRead More -
“Death by 10 Metres”
May 15th, 2012 | Uncategorized | Chad | No Comments10 meters on the minute every minute, add 10 meters.
This is done with a set up of 2 cones 10 meters apart, and add one return trip each minute on the minute… You are to add 10 meters each round until you can no longer continue.
Finish
5 x Max Static handstand holdRead More -
-
Chambassador of the Month: Kelvin!
May 14th, 2012 | Chambassadors | Chad | 5 CommentsRepping out for all the baby faced boys out there who are ahead of their time … with amazing vocabulary skills and quick wit… May’s Chambassador, up n coming coach and
all round CrossFit enthusiast
Kelvin Hall !Kelvin, you have come a long way mate, your passion and enthusiasm toward our great sport, and the Chamber community is [...]
Read More -
Hang time!
May 14th, 2012 | Uncategorized | Chad | No Comments3 Rounds for time
15 x HPC 60 / 40kg
30 x Kb Swing 24/16kg
15 x Hand Release Push Ups
Mobility : 5 Min Squat hold
Strength:
Wendler 3.2
Deadlift 3/3/3 Increse load by 5kg from phase 2
Press 3/3/3 Increase load by 2.5kg from phase 2
WOD
Ascending Clean / Suicide AMRAP 10 Mins
2 x Cleans
1 x Suicide
4 x Cleans
1 x Suicide
6 x [...]Read More -
Frutiliciouse Fridays
May 11th, 2012 | Uncategorized | Chad | No Comments3 Rounds for time
Run 600m
21 x Pull Ups
12 x Burpee Box Jumps 24 / 20″Read More -
Primal Prep
May 10th, 2012 | Uncategorized | Chad | No CommentsFront Squat
5-5-5-5-5
Increase load over sets
Mobility: Hip opener / quads / rack position
Strength:
Wendler 3.2
Back Squat 3/3/3 Increase load by 5kg from phase 2
Bench Press 3/3/3 Increase load by 2.5kg from phase 2
WOD
5 Rounds for time
5 x Front Squats @ 60% 1rm
10 x Box Jumps 30 / 24″Read More -
“D-T”
May 9th, 2012 | Uncategorized | Chad | 2 Comments5 Rounds for time
12 x Deadlifts 70 / 50kg
9 x HPC 70 / 50kg
6 x Push Jerks 70 / 50kg
Mobility : low back / hammiesRead More -
Basic Human Movement…… Repeat
May 8th, 2012 | Uncategorized | Chad | No CommentsFor time
50-40-30-20-10
Air Squat
Run 400 m
* Every 10th Air Squat perform 3 x Burpees
Mobility : Squat opener / Quad rollRead More
New Trial Timetable
Check it out!
Big Thanks! This Months
All of Our Blogs
On the go? Get Our App!
indulge your senses
Join The Chamber
Chamberian Chatter
Go Big Kelv! Dam straight you’ve come along way!
I love burpees in the morning……. ! 13.55 Rxd
Awesome Kelvin !!! Much deserved, You are always willing to give an...
PB 5.20, solid work H
PB 2:58
Well done Kelv – always great to WOD alongside you. You...
Well well Kelvin (Kelvinator) You have certainly transformed yourself...
Congratulations Kelv….You have come along way indeed! Well...
8.38 40kg
8.26 40kg