July 2014

5 rounds for time: 2 rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups, 15 Squats) 20 KB Swings (24/16kg) 400m Run [caption id="attachment_7000" align="aligncenter" width="640"] Nat and Chris from Hervey Bay introduce the Regional Team WOD last Saturday. Good times.[/caption]...

At each station complete the prescribed number of reps on the minute for 5 minutes. Each station will have optional extra challenges if you manage to blast through the reps. A) 2 Rope Climbs (LONG SOCKS!!) B) 3 Deadball Ground-to-Shoulder C) 4 Bar Muscle-Ups D) 5 Strict Ring Dips After today's cleans you can...

Mo-BILLI-ty 6.15pm WOD 2 x 10 minute AMRAPs A) 10 Wall ball (9/6kg) 10 Situps 10 Box Jumps (24/20") 2 minute rest, then B) 10m Overhead Lunge (20/15kg plate) 10 Burpee onto Plate 10m Pinch Grip Plate Carry (1 x 20/15kg plate. Alternate left and right hand for each round.) Women's final starts at 54:30 and the men's...

MOVIE NIGHT - 7pm MOBILITY has been cancelled for today as Sandy has broken her ankle and will be out of action for a number of weeks. We will let you know if it is on again before next Saturday. Skills 9.30am Team WOD - Everyone welcome. WOD 7.30, 8.30am A) AMRAP in...

Saturday night is movie night. 7pm start. Skills session at 9.30am on Saturday will be a team WOD. Everyone is welcome. WOD For time: 60 Calorie Row 50 Box Jumpovers (24/20") 40 KB Swings (24/16kg) 30 Hand Release Pushups 20 DB Hang Cleans (2 x 20/15kg) 10 Wall Climbs 600m Run How many photos of Rod...

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