Daily WOD

Kids and Teens Classes

Fitness for Kids (6-12 yrs) and Teens Classes resume this week. Call Jim on 0408 590 530 for enquiries. Teens Friday, 4.55pm Kids Saturday, 8.40am ...

04 October, 2022 / 0 Comments

E5M x 6 rounds ROUNDS 1, 3 and 5 400m Run 20 Alt Toe Taps 10 Hang Power Cleans (50/35kg) (^65/45kg) ROUNDS 2, 4 and 6 400/350m Row 20 OH Lunges (20/15kg plate) 10 Burpees (onto the plate) - Each round is for time - Score = total...

02 December, 2022 / 1 Comment

Friday, 02/12/22

A) AMRAP in 16 minutes: 40 KB Swings (24/16kg) 30 Box Jumpovers (24/20”) 20 Wall Balls (9/6kg) 10 Bar Muscle-Ups B) Rowing intervals (metres) E2½M x 4 250/200m Round 1 Damper 10 R2 D8 R3 D6 R4 D4 - add up total working time [vc_gallery type="image_grid"...

01 December, 2022 / 2 Comments

Thursday, 01/12/22

A) Weightlifting Or B) 0:00 - 10:00 Alt EMOM 5 LH DB Thrusters (20/15kg) + 20 Double Unders 5 RH DB Thrusters (20/15kg) + 20 Double Unders 12:00 - 22:00 Alt EMOM 5 – 8 Strict HSPU/Press 5 - 8 Burpee Box Jumps 24:00 - 36:00 AMRAP 24 Goblet Lunges (20/15kg) 1 Minute...

30 November, 2022 / 2 Comments

Wednesday, 30/11/22

A) Bench Press 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 3 x 4 @ 80%+ B) E2M x 6 10 - 15 Pull-Ups 5 Deadlifts (+ optional 100m Run) [vc_gallery type="image_grid" images="29815" img_size="full" column_number="2"...

29 November, 2022 / 2 Comments

Tuesday, 29/22/22

A) AMRAP in 20 mins: 200m Run 8 Hang Power Snatches 14 V-Ups (^T2B) Level – M / F 1 – 20 / 10kg 2 – 30 / 20kg 3 – 40 / 27.5kg 4 – 50 / 35kg B) Rowing intervals 2 rounds for total metres Work:Rest 30:30 45:45 60 - Rest 5 minutes [vc_row...

28 November, 2022 / 2 Comments

Monday, 28/11/22

With a continuously running clock, complete 5 Thrusters every minute. 0 – 5:00 35/25kg 5:00 – 10:00 42.5/30kg 10:00 – 15:00 52.5/35kg 15:00 – 20:00 62.5/42.5kg 20:00 – 25:00 70/47.5kg 25:00 – 30:00 80/52.5kg 30:00 – 35:00 90/57.5kg ...

27 November, 2022 / 2 Comments

Saturday, 26/11/22

A) 5 rft: 400m Run 10 Strict HSPU 10 Strict Pull-Ups B) 10 rft: 20 Double Unders 2 Devils Presses ...

25 November, 2022 / 1 Comment

Friday, 25/11/22

3 x 8 @ 60% 3 x 6 @ 70% 3 x 4 @ 80%+ A) Push Presses B) Back Squats ...

24 November, 2022 / 2 Comments

Thursday, 24/11/22

A) Weightlifting Or B) 0 – 5:00 75 Wall Balls (9/6kg) 5:00 – 15:00 AMRAP 1, 2, 3… Wall Walks 10, 20, 30… Double Unders 3, 6, 9… Power Snatches (35/25kg) 15:00 – 20:00 2 Minute Plank 20:00 – 25:00 75 Situps 25:00 – 35:00 EMOM 12/10 Calories + 1 Clean [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

23 November, 2022 / 2 Comments

Wednesday, 23/11/22

A) E2M x 7 Deadlifts (102.5/70kg) Bar-facing Burpees Level – reps 1 – 8/8 2 – 10/10 3 – 12/12 B) E2M x 7 12 Goblet Lunges (20/15kg) 12 DB Hang Snatches (6L, 6R) ...

22 November, 2022 / 2 Comments