Daily WOD

The Barbell Free and Weightlifting classes at 7am will run as per usual on Saturday.  Spots available (as at Thursday, 5pm) for the Saturday barbell workout time slots are as follows: 5:40 (2), 6:55 (8), 7:20 (6), 7:45 (7), 8:10 (2), 8:35 (4) Friday WOD A) Heaving Snatch Balance 5 x...

- Gymnastics is on tonight at 6:45pm with April - Muscle-Ups, strength and skill work, core strength and flexibility. - Remember to book in for the barbell WOD on Saturday. Other than the booking process this is a regular Saturday workout. We are organising it this...

For time: 3 x 400m Run 20 Pull-Ups 20 Overhead Squats (45/30kg) - cutoff at 15 minutes 100 Double Unders - cutoff at 20 minutes 2 x 400m Row 10 Chest-to-Bar Pull-Ups 10 Hang Snatches (45/30kg) - cutoff at 30 minutes Mick G ...

A) Power Snatch - 15 minutes to work up to heavy singles B) AMRAP in 12 minutes: 200m Run 10 Pushups 5 Power Snatches (60/40kg) https://www.youtube.com/watch?v=fJ_vjW6qvCg...

This Saturday we will be running the "Open 15.5" workout as we would for heats on a comp day. There is a booking sheet at the gym to nominate a time slot for you to complete the workout. You can text or email me as well...

6am, 8am A) "Open 13.2" AMRAP in 10 minutes: 5 Shoulder to Overhead (52.5/35kg) 10 Deadlifts (52.5/35kg) 15 Box Jumps (24/20") B) Push Press - 10 RM - No racks 7am AMRAP in 20 minutes: - First 10 minutes 5 Toes-to-Bar 10 Alt. Dumbbell Power Snatch (1 x 20/15kg) 15 Box Jumps (24/20") - Second 10 minutes: 5 Toes-to-Bar 10 Dumbell Box Stepovers (1...

It's been a big week of barbell work. Today is a good day to work some lighter reps and sprint through a couple of short met cons. A) Hang Power Clean 15 - 15 - 15 B) For time: 200m Row 100 Double Unders C) For time: 25 Pushups 25 Situps 100 Double Unders Registration opens on January 15...

A) "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Run - 1 minute rest between rounds B) Cluster - heavy singles Gruzz ...

A) 15 minutes to work up to a heavy Power Clean B) Press 7 - 7 - 7 - no racks C) 3 rounds for time: 20 OH Lunges (20/15kg) 15 Ring Dips 10 SDHP (45/30kg) - 10 minute time cap https://www.youtube.com/watch?v=wI__fyh3bjc...

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