Thanks to everyone who helped to look after the gym and with the clean up after the storm. Well done also to the determined (crazy) few that turn up and get into it despite rain, hail and flying debris. Partner WOD Alternating each movement AMRAP in 20...
With a 20 minute time cap: 50 Cal Row Then AMRAP 40 Double Unders 20 Squats 10 DB Push Press (2 x 20/15kg) 5 Strict Pull-Ups [caption id="attachment_7993" align="aligncenter" width="576"] Karsten Karsten and Sahara[/caption] ...
10 - 7 - 5 - 3 - 3 - 1 - 1 -1 - 1 The first set is with an empty barbell. Hit the 7s at 50% and increment each set until your first single is approximately 90% of your current 1RM. Then you...
A) Strict Press - Off the deck. Sub Bench Press if you cannot go overhead. 3 x 5 x 80% B) 3 rounds for time: 400m Run 20 Pushups (^Weighted 15/5kg) 10 Kettlebell Swings (24/16kg) (^32/24kg) [caption id="attachment_7968" align="aligncenter" width="430"] Luke F[/caption]...
"3 Wise Men" A) "Ben" AMRAP in 4 minutes: 5 Hang Snatches (Full or Power. 62.5/45kg) 10 Lateral Burpees Rest 2 minutes B) "Beau" AMRAP in 4 minutes: 10 Power Cleans (62.5/45kg) 20 Pull-Ups Rest 2 minutes C) "Jeremy" AMRAP in 4 minutes: 15 Box Jumpovers (24/20") 30 Wall Ball (9/6kg) [caption id="attachment_7961" align="aligncenter" width="468"] Go Crystal Mahony[/caption]...
Congratulations to our Podium finishers! Scaled and Rx'd divisions. ...
7.30am Class only. Spectators welcome! Workout #1 - “ Air Force ” With a 15 minute time cap, begin each minute with 4 Burpees and complete: For time: 20 Thrusters (45/30kg) 20 SDHP (45/30kg) 20 Push Jerks (45/30kg) 20 Overhead Squats (45/30kg) 20 Front Squats (45/30kg) This will be the first of three workouts scheduled...
A) AMRAP in 10 minutes: 4 x 10m Farmer's Walk (2 x 24/16kg) Every 4th shuttle also complete 15 situps and 15 pushups (1 round = 70 reps) B) AMRAP in 10 minutes: 200m Run 10 Ring Dips 10 DB Hang Cleans (2 x 15/10kg) (1 round = 40 reps) [caption id="attachment_7946" align="aligncenter" width="640"] Sarah E[/caption]...
A) OTM for 10 minutes Back Squat Similar to the Deadlift workout earlier this week, you will warm up to a weight that you feel you can maintain quality reps for either 1, 3 or 5 reps at the start of each minute. Then either B) 20 rounds for time: 2 Pull-Ups 2...
For time: 4 rounds of: 600m Run 40 Double-Unders (^Unbroken) 20 Russian KB Swings (24/16kg) (^32/24kg) + 30 Pushups + 2 Shoulder Taps per rep (^30m Handstand Walk) ...
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