Daily WOD

Happy birthday Krusher! "Paul Pena" 7 rounds for time: 100m Run 19 KB Swings (32/24kg) 10 Burpee Box Jumps (24/20") - rest 3 minutes between rounds - NB: as written by CFHQ it is 7 rounds, each for time, but we're simplifying it   ...

A) 0:00 - 15:00 AMRAP 50 Wall Ball (9/6kg) 200m Run 50 Hang Power Cleans (40/25kg) 20 Burpees 50 Box Jumps (24/20") B) 15:00 - 27:00 Power Snatch 3RM ...

A) OTM for 8 minutes: 4 Power Cleans 4 Strict Ring Dips B) AMRAP in 10 minutes: 10 Stepups (20". 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches (24/16kg) 20 Situps ...

A) OTM for 8 minutes: 4 Strict Presses 4 Deadlifts B) AMRAP in 10 minutes: 3 Strict Pull-Ups 5 Pushups 8 Box Jumpovers (24/20") 5 Pushups 3 Knees to Elbows ...

Classes return to normal except that there is no longer a set Barbell Free class time. A Barbell Free modification of the WOD will be put on the board each Saturday for those that would still like to have that option. Weightlifting will be on at 7am...

At this stage the gym will be open as per usual on Friday with Weightlifting on at 5am. The 5pm Weightlifting session is on hold for the time being although it is Open Gym and you are welcome to come in and work through the...

All members..It's a tough call but the gym will be closed this afternoon. As I hope you can appreciate I really have no idea what to expect from the weather this afternoon but given the advice from authorities to schools and businesses I feel it's...

A) Power Snatch - 10 minutes to build to heavy touch'n'go doubles B) Partner WOD AMRAP in 20 minutes: 15 Cal Row 12 Power Snatches (35/25kg) 9 Toes-to-Bar - Alternate after each round is completed. i.e. Partner A completes one full round while B rests, then B completes one full round while A rests...

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