Monthly Archives: April 2013

WOD 250413


1600m Run

1 Rope Climb

2 Hang Power Snatch 60/40

3 Muscle Ups

4 Hang Power Clean 60/40

5 Handstand Push-ups

6 Overhead Squats 60/40

7 Toes to Bar

8 Squat Clean Thruster 60/40

9 Tyre Flips

10 Burpee Box Jumps 24/20

1600m Run

How? Get through the first run then do 1 rope climb, 2 hang power snatches + 1 rope climb, 3 muscle ups + 2 hang power snatches + 1 rope climb, 4 Hang power cleans + 3 Muscle ups + 2 Hang power snatches….. when you have completed the whole list of exercises head of on your last 1600m Run

1361173126_anzac_gallipoli  150304_21  imagesCAVUQ48E

In 1915, Australian and New Zealand soldiers formed part of an Allied expedition that set out to capture the Gallipoli Peninsula, according to a plan by Winston Churchill to open the way to the Black Sea for the Allied navies. The objective was to capture Constantinople, the capital of the Ottoman Empire, which was an ally of Germany during the war. The ANZAC force landed at Gallipoli on 25 April, meeting fierce resistance from the Ottoman Army commanded by Mustafa Kemal (later known as Atatürk). What had been planned as a bold strike to knock the Ottomans out of the war quickly became a stalemate, and the campaign dragged on for eight months. At the end of 1915, the Allied forces were evacuated after both sides had suffered heavy casualties and endured great hardships. The Allied casualties included 21,255 from the United Kingdom, an estimated 10,000 dead soldiers from France, 8,709 from Australia, 2,721 from New Zealand, and 1,358 from British India. News of the landing at Gallipoli made a profound impact on Australians and New Zealanders at home and 25 April quickly became the day on which they remembered the sacrifice of those who had died in war.

Though the Gallipoli campaign failed to achieve its military objectives of capturing Constantinople and knocking the Ottoman Empire out of the war, the actions of the Australian and New Zealand troops during the campaign bequeathed an intangible but powerful legacy. The creation of what became known as an “Anzac legend” became an important part of the national identity in both countries. This has shaped the way their citizens have viewed both their past and their understanding of the present.

WOD 230413

Warm Up

Mobility 10-15mins


“Chelsea” Courtesy of CFHQ

Every minute on the minute for 30 minutes perform

5 Pull-ups

10 Push-ups

15 Squats

Scoring is simple, complete a round within a minute and continue then rest until the start of the following minute. Keep going until you cannot complete a full round within the minute or until the 30 minutes is up. Good luck

WOD 190413

7 rounds

At the start of every 4 minute interval complete

20 Wall Ball 12/8

20 Ball Slam 12/8

20 Sit-ups

Complete the round above as quick as possible and use the time remaining to rest e.g. if you complete the round in 2:30 you have 1:30 rest. If you do not complete a full round within a 4 minute interval your workout is over.