September 2014

Partner WODs A) AMRAP in 12 minutes: 30 Double Unders 15 Power Snatches (35/25kg) Each partner completes a full round and must tag the other partner before they begin their round. B) For time: 150 Russian Kettlebell Swings (24/16kg. alt. 10 reps each) (^32/24kg) 100 Box Jumps (alt. 24/20") (^30/24") 50 Push Press (40/30kg. alt....

Note: Mo-Billi-ty is not on tonight but will be on tomorrow (Tuesday) night at 6.15pm. “Fight Gone Bad” 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Calories) One minute per station. No rest between stations. One minute rest between each round. ...

MOBILITY 7.30am SKILLS - Crossover Symmetry WOD Clean "Willy" 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg - cleaned off the deck) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) [caption id="attachment_7464" align="aligncenter" width="453"] Marc G[/caption]...

Today is Tara Helyar's last day at the box. We're sad to see you go Tara and wish you all the best with the move. A) Back Squat 7-7-5-5-3-3-3-3-3 Hold weight across last 3 sets B) AMRAP in 7 minutes: 10 KB SDHP (24/16kg) 10 RKB Swings (24/16kg) 10 Weighted Lunges (24/16kg) 30 Double Unders [caption...

This weekend the Skills session at 9.30am will be dedicated to the Crossover Symmetry system. It will be a valuable session for everyone to attend as we will be incorporating this into our regular programming to improve upper body stability and strength. The benefits of...

A black RADO watch may have been lost at the gym on Monday night. Please check your gym bags if you were there during the evening classes or let the staff know if you might have seen it. A) Deadlift 7-7-5-5-3-3-3-3-3 Hold weight across last 3 sets B) AMRAP in 5...

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