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Another AMRAP
28th February 2010
AMRAP in 20
Kelly (mod.)
26th February 2010
Three rounds for time of:
Yes. This is a shorter than normal version of Kelly. 
Back Squat
25th February 2010
3, 3, 3, 1, 1, 1 3x max
Post WOD nap
Team Farmer’s Walks
24th February 2010
In teams of two, complete 20 x 100m (2x 50m shuttle) Farmer’s Walks. While one team member is racing the other recovers, team members must alternate. 
Support Angus’s charge at The 2010 Australasian Regional Qualifiers. Buy a t-shirt! (See News.)
Rest
23rd February 2010
Burgener Warmup Work on Snatch Technique 
Its a blur
Burpees, pullups, gasser
22nd February 2010
3 Rounds for time
Yay, burpees!
Hang Power Clean
21st February 2010
5, 5, Max Then: Sub with floor leg raises and supermans 
Run!
Dianne
20th February 2010
Deadlift Tech and HSPU tech Dianne
Angus recovers. We all wish Angus the best for his attempt at the CF Sectionals.
Rest
19th February 2010
Odd object skills - sandbags, tyre flips, sledge hammers 
Adam helps Simon with his deadlift setup
15min AMRAP
18th February 2010
AMRAP in 15:
Right in the middle of things.
Weighted (strict) pullup
17th February 2010
3, 3, Max Then 5x10
Anthony coaches the group
Thrusters
16th February 2010
5, 5, Max 
Andy squats. Injured shoulder, no problem; we work around it.
Rest
15th February 2010
Practice squat clean technique & progressions.
A clear guide to the Olympic clean.
AMRAP
14th February 2010
Kipping Technique Amrap in 12 minutes
Then 3 x Max L-Sit holds - on rings or paralletes 
Anthony: our newest intern
Thruster Technique & Rowing Technique
12th February 2010
For time:
Hamish gives the thumbs up at a recent triathlon
Rest day
11th February 2010
Work on recovery today, some ideas:
If your squat ain’t all it can be then it’s time for some Squat Therapy!
Soula after kicking Annie’s ass
A mix up
10th February 2010
Three rounds for time of:
It’s a blur
Power snatch 3s
9th February 2010
Burgener Warmup Power Snatch 
The lunchtime crew tackle “Annie”
Death by Tabata
8th February 2010
Perform alternating deadlifts 80kg (scale as necessary) and burpees within the Tabata interval framework Instructions:
Push-ups by Beck
Rest
7th February 2010
Practice your Double Unders. “Bounce, Bounce, Jump!” 
Morning mobility drills
4x400m
6th February 2010
Burgener Warmup Snatch Technique 4x400m run 
Early morning carpark fitness at CFV
Weighted pull-ups
5th February 2010
Weighted (strict) pull-up
USDA Food Pyramids Vs Paleo Food Pyramid - Explained
Rest
3rd February 2010
Practice:
Best Oils to Cook With For Health
Helen
2nd February 2010
Technique practice: kettlebell swings “Helen” Three rounds:
Foods to Avoid on The Paleo Diet - Sugars
Front squat
1st February 2010
Front squat Cash-out:
Foods to Avoid on The Paleo Diet - Grains |
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