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    Workout of the Day

    12 Jul

    Posted at 20:47h in Workout of the Day by
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    A) 3 rounds for time: 75 Double Unders 15 Toes-to-Bar 15 Push Presses (40/30kg) (^62.5/45kg) - 15 minute time cap then B) 4 x 5 Front Squats (off the floor) - 3 second pause at the bottom of each squat - Start at the Push Press weight and increment if able https://www.youtube.com/watch?v=VpmfrWmrNQE...

    07 Jul

    Posted at 19:52h in Workout of the Day by
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    AMRAP in 15 minutes: Power "Elizabeth" 21-15-9 Power Cleans (62.5/45kg) Ring Dips + 21-15-9 Pushups 200m Run between rounds Rx+ = Full "Elizabeth" + 21-15-9 HSPU with a 200m Run between rounds Score = Rounds + extra work e.g. 1 + 13 of 15 ring dips or 1 + 150m of 2nd run ...

    06 Jul

    Posted at 21:00h in Workout of the Day by
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    - 4 cycles per station - 2 minutes per cycle A) 4 Front Squats @ 80%+ B) Max effort Row for Calories in 40 seconds + 15 Situps C) Max effort Rope Climbs in 40 seconds (bring long socks!) or Max effort reps of 1 SDHP (40/25kg) + 1 Burpee ...

    05 Jul

    Posted at 18:39h in Workout of the Day by
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    CFB Matt Swift fundraiser Partner WODS (Tag in/tag out for each transition) A) AMRAP in 12 minutes: 40 Double Unders 20 Alternating Dumbbell Snatches (1 x 20/15kg) - Each partner does one full round before tagging partner - Score = total reps (60 reps per round) - AK & JK - 598...

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