Author: Jim King

Mo-BILLI-ty 6.15pm WOD A) Barbell Complex - Power Clean, Hang Power Clean, 2 Split Jerks, 5 Front Squats B) Incrementing AMRAP in 7 minutes: 1 Power Clean (60/40kg) (^80/60kg) 2 Pushups 3 Squats 2 Power Cleans 4 Pushups 6 Squats 3 Power Cleans 6 Pushups 9 Squats etc...

MOBILITY - No scheduled class. Come in and get some anyway - check the clip below for some ideas. We have a great space dedicated to that purpose. Your body will thank you for it. SKILLS 9.30am - Overhead Squat - Snatch Balance WOD 7.30, 8.30am A) “Rankel” AMRAP in 20 minutes of: 6 Deadlift (100/70kg) 7 Pukies...

Four Stations. Each station is a 5 minute AMRAP. A) Cals on the Rower (try to beat last week) B) 2 Wall Climbs 8 Wall Ball (9/6kg) C) 10 LH DB G2OH + Lunge (20/15kg) 10 RH DB G2OH + Lunge (20/15kg) 20 Situps D) 2 minute Plank then Max Effort Ring Support Hold  (Score = total seconds...

A) Push Press 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90% B) For time: 25 Kick Back Burpees 25 Knees to Elbows 25 Box Jumpovers (24/20") 100 Double Unders *10 minute time cap [caption id="attachment_7180" align="aligncenter" width="640"] Jon G[/caption]...

Mo-Billi-ty 6.15pm WOD A) Clean and Jerk 15 minutes to find a heavy triple. Advanced and Intermediate – the triple is three single lifts ie. not touch’n'go. All three lifts must be solid before adding weight. Novice –  work technique. B) "Grace" for time: 30 Clean and Jerk (62.5/45kg) or "Double Grace" - Rx'd only and only if you...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.