Daily WOD

2 x AMRAP in 12 minutes:   A) 400m Run 12 Power Snatches (70/50kg. sub 36 Alt DB Snatches)   B) 400m Row 20 Situps 20 Bicycles (L+R = 1)   _____________   or   C) Snatch 5 x 3 @ 60% 3 x 3 @ 70% 8 x 1 @ 80%+ [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

Choose two of the following three options.   A) Back Squat 4RM   B) Bench Press 4 RM   C) 10 rft: 3 Strict HSPU (or Strict Press 50/35kg) 6 V-Sit Ankle Taps 12 Double Unders   - 10 minute time cap ...

2 rft:   25 Power Cleans (62.5/45kg) 25 Ring Pushups 25 Front Squats 25 Pull-Ups 25 Push Jerks 25 Toes-to-Bar   (credit: Speal Programming)   Jason finishes up a very tough workout with the support of a few buddies when he felt like he had nothing left towards the...

If you can we'd love you to save the date - Saturday, November 14 from 5pm - for our end-of-year bash at the Norman Hotel.   We're still finalising arrangements so there will be more details to follow in the...

A) 0 – 8:00 AMRAP 100m Suitcase Carry (1 x 24/16kg) 10 Weighted Stepups (24/16kg)   B) 10:00 - 20:00 E2M x 5   16 KB Front Rack Lunges (1 x 24/16kg) 8 Ring Rows   C) 20:00 - 28:00 Row for metres   - recovery row or go for gold [vc_row css_animation=""...

E4M x 6 rounds   5 Deadlifts @ 60-70% 50 Double Unders   3 Deadlifts 15/12 Calories (sub 1.5 laps of the carpark or 15 Burpees)   1 Deadlift 10 Dips   - option to add weight to each set of deadlifts [vc_gallery...

A) Power Clean + Push Jerk   3RM   B) "Grelen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups 10 Clean and Jerks (62.5/45kg) ...

Choose two of the three options. The goal is to go heavier than last week on the lifts.   A) Bench Press 8-8-6-6-4-4-4   B) Back Squat 8-8-6-6-4-4-4   C) AMRAP in 15 minutes: 200m Run 20 Hang Power Snatches (40/25kg) 20 Pushups [vc_gallery type="image_grid" images="24274"...

“Killer Karen”   Alternating REMOM   - Goal: 150 Wall Balls (9/6kg) for time   - Scale back to 120 or 90 reps   - Conditions: Wall Balls are performed every second minute but the number is limited to the number of reps performed in the...

A) Clean + Hang Clean + Power Clean + Hang Power Clean   ---------------------   then   B) Front Squat 4 – 4 – 4 – 4 - 4   or   C) AMRAP in 12 minutes: 4 Front Squats 8 Dips (or HSPU) 12 Calories [vc_gallery type="image_grid" images="24248" img_size="full" column_number="2" grayscale="no"...

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