All

Isabel
May 17th, 2013 | WODs | Chad | No Comments
a) EMOM 8 Minutes
1 x Muscle up, 1 x ring dip x 2
B) “Isabel”
30 s snatches for time 60 / 40kg
Read More
Tasting plate
May 15th, 2013 | WODs | Chad | No Comments
a) EMOM 8 Minutes
1 x strict + 7 x Kipping HSPU
b) EMOM 12 Minutes
1 x HPC @ 70 / 50kg
2 x HSC @ 70 / 50kg
*Bar must not go to ground during complex
Read More
Unilateral love
May 14th, 2013 | WODs | Chad | No Comments
a) EMOM 8 Minutes
6 x Chest 2 Bar Pull Ups , or, add 1 more rep to last weeks session
b) AMRAP 10 Minutes
10 x Overhead KB lunges right arm – 24 / 16kg
10 x HR Push Ups
10 x Overhead KB Lunges Left arm
5 x burpees
Read More
Pushing it up hill
May 13th, 2013 | WODs | Chad | No Comments
a) EMOM 8 minutes
7 x toes 2 bar
b) 5 Rounds for time
5 x Thrusters 70 / 50kg
10 x Box jumps 30 / 24″
Read More
hells 100′s
May 11th, 2013 | WODs | Chad | 2 Comments
In teams of 2 for time
120 x Wall balls
120 x Chest 2 Bar Pull Ups
120 x Box Jumps 24 / 20″
120 x Kb Snatches 24 / 16kg
Comp Squad
Testing:
Pull Ups / Wall Balls / Muscle Ups
Olympic
Snatch 1-1-1-1-1-1-1
Jerk 1-1-1-1-1-1-1
WOD: WOD 4 2013 reginalds
100 x Wall Balls 10 / 6kg
100 x C2B Pull Ups
100 x Pistols
100 x DB [...]
Read More
Isabelllllla prep
May 10th, 2013 | Uncategorized | Chad | No Comments
a) EMOM 8 minutes
2 x muscle ups, 2 x ring dips
or
5 x kipping ring dips
b) 2 Rounds for time
15 x Power Snatches 60 / 40kg
Run 400m
Read More
Delicious
May 9th, 2013 | WODs | Chad | No Comments
a) Push Press
5-4-3-2-1
* Each set is a max work set
b) AMRAP 10 Minutes
15 x KB Swings 24 / 16kg
10 x Pistols
30 x Double Unders
Read More
Chambassador of the Month: Rebecca
May 8th, 2013 | Chambassadors | Chad | 4 Comments
As another month rolls over it’s time to reward one of our members with the distinguished crown of Chambassador.
After only slightly missing out on the April crown, another massive month of training, hard work, outstanding attitude, and high level of positivity the award was a shoe in for this athlete after discussions between all coaches. [...]
Read More
Upside down hangin around
May 8th, 2013 | WODs | Chad | No Comments
a) EMOM 7 mins
7 x Kipping HSPU
b) 21-15-9
Toes 2 Bar
Burpee
Run 400m
Read More
Squats Bro??
May 7th, 2013 | WODs | Chad | No Comments
a) Hang Squat Clean
8-8-8
b) For time
30 x Squat Clean Thrusters 75 / 50kg
Read More
Steamin Willy Beemen
May 6th, 2013 | WODs | Chad | No Comments
a) EMOM 8 Minutes
5 x Chest 2 bar pull ups ( standard kip)
*If no chest 2 bar, 5 x chin over bar pull ups
b) 5 Rounds for time
3 x Wall Walks
20 x Ball Slams 23 / 15kg ( speed )

Read More
TABATA Mash Up
May 4th, 2013 | WODs | Chad | No Comments
In teams of 2, alternating TABATA
a)
KB Swing 24 / 16kg
Plate Push Press 20 / 10kg
Rest 3 Minutes
KB SDHP 24 / 16kg
Ab Mat Sit Ups

Read More

Chamberian Chatter

Chad on hells 100′s
hahaha whatevs brooooooo
Hayden on hells 100′s
I like the way you spell regionals YOUR SO SMART
Symone Cope on Chambassador of the Month: Rebecca
Well Done Bec on being Chambassador! Well deserved.
Lisa Burgess on Chambassador of the Month: Rebecca
Your passion for improvement as well as your quirky sense of...
Roberta on Chambassador of the Month: Rebecca
Congratulations!! Haven’t trained with you heaps, but I’m...
Robbo on Chambassador of the Month: Rebecca
I’m super proud to hand over the distinguished honor to such a...
Martii on Chamber Chronicle : May edition
Wow !! Thanks for the write up Coach much appreciated and a huge thank you...
Martii on Ballin!
Hahahaha so funny !!! However its my birthday and there are wall balls !! Whats with that ??
cheap world of warcraft gold on Off the Rictor!
Surprise attacks and stuns
Kano on Lucky Dip
13.52 HR pushups for ring dips