Blog Archives

WOD – Monday 11 January 2016

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It’s very easy to come up with excuses not to train.  “I’m too tired”, “I’m too busy”, “I’ve got a headache”, “I’ve got a sore shoulder”……and the list goes on.  At the end of the day, YOU make the choice to train or not to train.  You should all know that no matter what injury or soreness you may be experiencing, the coaches at GEO are always happy to modify a workout for you so that you can still train, even if it is totally different to what the rest of the group is doing.  We want you to train.  We want you to improve.  It all comes down to what’s important to you, and how badly do you want it?  Start off this year on the right track.  Get yourself into GEO.  If you want to talk to any of the coaches about certain issues or specific goals, please do.  We are there to help you.

WORKOUT OF THE DAY

STRENGTH

Take 20 mins to build to a heavy Clean

METCON

“Elizabeth”

21-15-9

Clean 60/40kg

Ring Dips

WOD – Wednesday 30 December 2015

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Dan

WORKOUT OF THE DAY

STRENGTH

5-5-5-5 Back Squats

***Work up to 75% of you 1RM before commencing your 4 sets.

METCON

For time:

200m Run

then

21-18-15-12-9-6-3

Push-ups

Jumping Squats

then

200m Run

WOD – Thursday 17 December 2015

WORKOUT OF THE DAY

STRENGTH

Every 3 mins for 24 mins, perform:

3-position Snatch (high hang, mid-thigh, floor)

***Build load over the 8 sets

METCON

In pairs, alternate complete rounds for 8 min AMRAP:

8 Deadlifts 100/70kg

8 Burpee Box Jump Overs

WOD – Saturday 31 October 2015

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Don’t forget our Halloween WOD is on tonight at 6pm.  So get your costume sorted.  Hit some houses up for Trick or Treat on the way.  We’ll kick off the WODs around 6.30pm.  Food and drinks will be served for all of your nutritional needs.  Cost is $30 per head.  Kids are free.

WORKOUT OF THE DAY

METCON

Hero WOD “McGhee”

30 min AMRAP

5 Deadlifts 125/90kg

13 Push-ups

9 Box Jumps 20/24″

***Corporal McGhee was killed in action in 2009 in Iraq.

WOD – Tuesday 24 March 2015

Ben hit 15.4

Ben hit 15.4

STRENGTH

Deadlift 8-8-6-6-4-4

***Build load every set

 

METCON

For time:

30 Kettlebell Swings 32/24kg

20 Shoulder to Overhead 50/35kg

10 Strict Pull-ups

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