Tuesday 30th of June

DAKKO

400 RUN

21 24KG SWINGS

21 40KG POWER SNATCHES

400 RUN

15 24KG SWINGS

15 40KG POWER SNATCHES

400 RUN

9 24KG SWINGS

9 40KG POWER SNATCHES

SHAZ12.22

DAK14.33

Monday 29th of June

NICOLE
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF

400 RUN
MAX PULLUPS
PULL UPS COUNT FOR YOUR SCORE

SHAZ 125
TRENT 67
DAK 65

Sunday 28th of June

AMRAP in 20 Minutes of:

5 95 pound Thrusters
7 95 hang power cleans
10 sumo deadlift highpulls

Dak 8 Rounds
Shaz 11 Rounds

Saturday 27th of June

NEWCASTLE STRENGTH AND CONDITIONING OPEN DAY

Workout one 500 metre row for time:

1. 
   
   Dak 126.9


2. 
   
   Brad 127.3


3. 
   
   Jan 128.4

Workout 2

For time:

100 Squats

400 metre run

30 10kg wall balls

1. 
   
   Jan 4.31


2. 
   
   Shaz 4.40


3. 
   
   Dak 5.42


4. 
   
   Scotty 6.07


5. 
   
   Tom 6.23


6. 
   
   Brad 6.55

Friday 26th of June

REST

Thursday 25th of June

Fucked up Pull up workout

10 rounds for time of

3 weighted pull ups 5kg

5 strict pull ups

7 kipping pullups

6 rounds in and my hands were torn to pieces

Wednesday 24th of June

3 rounds for time:

Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Handstand push-ups

Tuesday 23rd of June

AMRAP in 20:
Handstand push-ups 5 reps
Bench press 60kg, 10 reps
Push press 42kg, 15 reps
Dips 20 reps

Shaz - 3 rounds + 5 + 10
Dak - 1 round + 5 + 10 + 10 B.A Dips

Monday 22nd of June

50 wall ball shots

50 pull ups

35 wall ball shots

35 pull ups

20 wall ball shots

20 pull ups

Shaz - 10:31

Dak - 27:44

Sunday 21st of June

Rest

Saturday 20th of June

Rest

Friday 19th of June

100 34kg Thrusters for time

Dak-9.11

Brad-9.27

Thursday 18th of JUne

RUN 5.3km

Felt tired, have a cold and sore as from yesterdays WOD
Previous P.B 30.47
New P.B 29.20
YEH BABY!!!

Wednesday 17th of June

100ft Walking lunges 21 pull ups 21 sit ups
100ft Walking lunges 18 pull ups 18 sit ups
100ft Walking lunges 15 pull ups 15 sit ups
100ft Walking lunges 12 pull ups 12 sit ups
100ft Walking lunges 9 pull ups 9 sit ups
100ft Walking lunges 6 pull ups 6 sit ups

Dak 21.16

Shaz-10.49

Tuesday 16th of June

REST

The Garage Gym
By Greg GlassmaN

The Need

The ideal gym would be located close to home or work, well equipped, clean, and manned by knowledgeable helpful staff. Our ideal gym would also not be overly crowded yet available to friends and family that we'd like to workout with. An ideal gym would be supportive of hard-core fitness, a la CrossFit. As long as we're dreaming it might also play only the music that we want to hear.
Many of us are blessed with gyms we love dearly. If that's your situation, great! For the rest of us our gyms are very different. Often the drive to the gym is 20-30 minutes coming and going, the music is worse than annoying, the staff are less than worthless, the place is packed with selectorized equipment for which we've no use and the few pieces of equipment thatyou want to use are in near constant use...

Monday 15th of June

REST

Sunday 14th of June

REST

Saturday 13th of June

As many rounds as possible in 20 minutes of:

115 Pounds Hang cleans 15

12 Ring dips B.A

21 Abmat Situps

7 rounds and one completed hang cleans

Friday 12th of June

As many rounds as possible in 20 minutes of:

5 pull ups
10 push ups
15 squats

Dak 11

Shaz 18

Thursday 11th of June

Deadlift 7x1 rm

Dak-170kg P.B smashed 137.5kg

Shaz- 165kg equal P.B

Wednesday 10th of June

3 rounds for time of:

5 OHS 50kg
10 20kg kb swings
15 Push Ups
400 run

11.39

Tuesday 9th of June

Lynne

5 Rounds for Max Reps of

Bodyweight Bench Press 90kg

Pull ups

Dak 70kg 55

Shaz 144

Monday 8th of June

5 Rounds for time of

21 34kg Thrusters

50 single skips

Dak 18.34

Shaz 21 Double unders 9.15

Sunday 7th of June

Rest

Saturday 6th of June

Erin

5 rounds for time of

15 20kg dumbell split cleans

21 B.A Pull ups

14.22

Thursday 4th of June

REST

Friday 5th of June

3 Rounds for time of:

Run 800 metres

40 B.A Pullups

23.57

Overhead Squat

5-5-5-5-5

40kg 45kg 50kg 55kg 60kg 65kg failed on the last one

Wednesday 3rd of June

REST

HAPPY BIRTHDAY MEL LOVE YOU XX

Tuesday 2nd of June

Kelly

5 Rounds for time of

Run 400 metre

30 box jumps 24"

30 wall ball shots 10kg

Dak 28.28 P.B

Shaz 27.34 P.B