Daily WOD

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 ...

7am class only today. Choose from A) "Wood" or B) "Abbate". Perform the workout solo or with a partner. A) “Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest - compare to 18/04/15 - Partner WOD. One partner works while the other rests. 200m relay run, then...

Australia Day public holiday on Tuesday - 7am class only.  Two Hero workouts to choose from - "Wood" and "Abbate". Either workout can be performed solo or as a Partner WOD. Monday 3 x EMOM for 8 minutes A) 4 Strict Presses @ 70-80% of 1RM B) 6 Front Rack Lunges (alternating) @ 50-60%...

6am, 8am "DT" 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) if you have gone sub 12:30 as Rx'd before you can go Heavy "DT" 7am Barbell Free 4 rounds for time: 21 Box Jumps (24/20") 18 Wall Ball (9/6kg) 15 Alt KB Power Clean (24/16kg) 12 KB Shoulder-to-Overhead (6LH, 6RH....

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