Author: Jim King

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only - It's going to be another tough Hero WOD. If you missed "Murph" on Saturday you can have a go at it on Monday as another option. We've got a team competing at the Semper Paratus Team event at CrossFit...

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only.  No Mobility class today. The mobicurse has struck Billi down with the flu. SKILLS - 7.00am. Special time this week to cater for the early risers. - Crossover Symmetry WOD -7.30, 8.30am “Murph” For time: 1.6 km Run 100 Pull-Ups 200 Pushups 300 Squats 1.6 km Run Rx+ wear a 10/5kg vest Scaling...

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only.  WOD Rotating OTM for 21 minutes: A) 4 Muscle-Ups B) 8 Deadlifts @ 60% of 1RM C) 12 Calories on the Rower Subs and scaling for the Muscle-Ups: - 4 Jumping Bar Muscle-Ups - 4 Transitions - 8 Ring Rows + 4 Ring Dips Optional extra work. - If you've got plenty...

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...

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