Daily WOD

Due to the Qld Masters League Throwdown being held at the gym tomorrow there will be no regular classes. Volunteers for the early shift and Athletes please be at the gym by 6:30am. Friday WOD A) Bench Press 5 RM B) Deadlift 5 RM Denis ...

Reminder that due to the Qld Masters League Throwdown being held at the gym this Saturday, Feb 6 there will be no regular classes. Volunteers for the early shift and Athletes please be at the gym by 6:30am. “Barbara” 5 rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest...

A) Ground to Overhead 10 - 8 - 6 - 4 - 2 - 2 - 2 B) "Open 13.4" Incrementing AMRAP in 7 minutes: 3 Clean and Jerk (62.5/45kg) 3 Toes-to-Bar 6 Clean and Jerk (62.5/45kg) 6 Toes-to-Bar 9 Clean and Jerk (62.5/45kg) 9 Toes-to-Bar etc...

A) For time: 800m Row 40 Box Jumps (24/20") 30 Hang Power Cleans (52.5/35kg) 20 Ring Dips - 12 minute time cap - Extra challenge if you finish early: EMOM for time remaining 10 Pull-ups and/or 10 Push Presses (or 5/5) B) 5 minutes to warm up Power Snatches, then EMOM for 7 minutes 3 Power...

Reminder that next Saturday, Feb 6 we will be hosting the Masters League State Throwdown so there will be no regular classes. 6am, 8am AMRAP Thrusters in 20 minutes: - Odd minutes 20 Double Unders Max Effort Thrusters (62.5/45kg) - Even minutes 5 Burpees 10 Russian KB Swings (24/16kg) Each rep not completed in...

In teams of 3 A) AMRAP in 8 minutes: Row for metres - Change at 250m, 500m, 750m etc. B) AMRAP in 8 minutes: Farmer Carry and Deadball Ground-to-Shoulder (DdB G2S)  - subs will be available - Change every 20 m (2 x 10m shuttles) on the Farmer Carry - score = shuttles x...

Strict "Nicole" AMRAP in 20 minutes 400m Run Strict Pull-Ups – If you are unable to do more than 5 consecutive Strict Pull-Ups round out 10 reps per round with Kipping Pull-Ups. – If you do not have bodyweight Strict Pull-Ups choose a scaling option that allows you to do...

A) 3 Supersets 10 Deadlifts 7 Box Jumps - complete the sets with a partner, alternating reps on the barbell, lowering the bar to the ground each time, then alternating Box Jumps. B) AMRAP in 5 minutes 5 Pushups (^2" deficit) 5 Situps (^Toes-to-Bar) Mark O ...

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