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    Daily WOD

    “Walshy 142”   For time:   71 Back Squats (40/30kg)   3 x 800m Run (10/7kg vest, or carry) 20 Snatches (40/30kg) 19 KB Swings (24/16kg)   71 Back Squats (40/30kg)   - partner or solo - scaling options provided at the gym   ...

    25 January, 2019 /

    A) E2M x 5 2 Rope Climbs (wear shin protection) 10 Calories   B) E2M x 5 10 Bench Presses 10 Deadlifts   Pam looking satisfied with the efforts of her buddies during partner this WOD. ...

    24 January, 2019 /

    A) 4 minute cap: 400m Run AMRAP 5 Toes-to-Bar 1 Wall Climb   B) "Karate Kid" 2 rft: 21 OHS (45/30kg) 21 C2B Pull-Ups 21 SDHP (45/30kg) 21 Burpees OTP   Maasa demonstrating excellent core strength and flexibility - two essentials for quality movement in any gym program. ...

    23 January, 2019 /

    Partner WOD   AMRAP in 30 minutes: 30 Double Unders 15 RKBS (24/16kg) 15 Box Jumps (24/20") 15 Wall Ball (9/6kg) 15 Situps   - alternate after each movement   Gun show. ...

    22 January, 2019 /

    A) Clean and Jerk 3 x 60% 70%   2 x 80% 90%   - single reps   B) Front Squat 5 x 60% 70% 80%   then 5 x 2 @ 85 - 90%   Raq and Amanda ready to rumble. The platfrom doesn't lie. Going back through the timeline there are so many great photos to choose from. We can all relate to...

    21 January, 2019 /

    A) Power Snatch - 10 minutes to build to a heavy single   B) "Triple Decker"  For time: 15 Power Snatches (60/40kg)  (^ 75/52.5kg) 800m Run 12 Power Snatches 600m Run 9 Power Snatches 400m Run ...

    20 January, 2019 /

    A) Thruster 3 RM B) "Tallulah" For time: 10 Thrusters 50 D-U 8 Thrusters 40 D-U 6 Thrusters 30 D-U 4 Thrusters 20 D-U 2 Thrusters 10 D-U L1 – 25/15kg L2 – 40/27.5kg L3 – 55/40kg L4 – 70/52.5kg L5 – 85/65kg Bar Bell Free - as above but sub: 20 - 16 - 12 - 8 - 4 Thrusters (2 x 16/12kg KB)  ...

    18 January, 2019 /

    2 x 10 Minute EMOMs A) Lamb 5 Deadlifts @ 50-60% + 5-10 Toes-to-Bar or 1-3 Muscle Ups B) Tuna Fish 5 SDHP + AMRAP Lateral Burpees to 30 sec. ...

    17 January, 2019 /

    Strength 5 rounds, not for time: 4 Power Snatches 5 Overhead Squats 6 x 10 Farmer Walks *No racks 4 Minute Challenge It. Is. Back. How hard could 4 minutes be? ...

    16 January, 2019 /

    "Zwanzig" 5 Rounds For Time 20 Situps 20 Pull-Ups 20 Box Jumps (24/20") 20 KB Swings (24/16kg) 2 minute rest between rounds ...

    15 January, 2019 /
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