Tuesday, December 14, 2010


Congratulations to TOP DOGS, Ben Perrin, Philippa Robinson, Graeme Beath & Lynne Knapman. Each recieved 1 of 4 TOP DOG rings in existence. We got these custom designed & made. Enjoy & wear proud "TOP DOGS" you earnt it!

Double Unders
Rope Climbs & Progressions

7 Deadlifts 80/50
14 KB Swings 24/16
5-10-15 Shuttle Run

Foam roll


  1. Skills- DUs and rope climbs (2x 12ft)

    Wod- 7rds even rxd

    Well done top dog winners! Was an awesome final.!

  2. double unders
    max 24 in row (could've used that on sunday)

    rope climbs
    made it to roof

    wod 7+7rxd (still tired from sunday and just wanted to complete all movements unbroken)

  3. Yeah! Ditto from me! Congratulations Top Dogs - you sure did earn that title!

    I did my own WOD this arvo, which I am calling "Eva's Half Sister":
    5 rounds of
    400m run
    15 KB swings @24kg
    15 pullups

    I did it in approx 32mins. I wanted to see if I can possibly attempt Eva on the 24th using the rxd 24kg (last year I did it with a 16kg KB & used bands for the pullups). And I am absolutely stoked that today I did all the swings with the 24kg & didn't need the band. So, bring on Eva!!! I know I won't do it in record time, but I reckon I can do it as rxd this year!!!

  4. HSPU SKIlls
    WOD 8 + 20 R'xd

    Posted for time. 23secs.

  5. Rope Climbs. DU's: 47.

    WOD: 7+10 Rx'd.

  6. attemptin DU
    learned rope climb technique - got higher than my head - maybe 2m off floor. Feeling pretty cool.

    WOD scaled -
    DL @ 33kg
    KB @ 8kg
    6 rounds to the second. Proud to finish my last round faster than my first.