Daily WOD

6:00am and 8:00am 3 rounds for time: 50 Double Unders 25 Toes-to-Bar 10 Power Clean and Jerk (60/45kg) (^80/60kg) 7:00am 3 rounds for time: 50 Double Unders 25 Toes-to-Bar 1000m Run or Row 7:00am  Weightlifting Mel P...

A) In teams of 3 For time: 30 Heavy KB Swings 30 Mid-weight KB Swings 30 Light KB Swings e.g. 32, 24, 16kg or 24, 16, 12kg - each person performs all 90 swings, but can only advance to the next KB when the person before them has finished all 30 swings...

A) 10 rounds for time: 5 LH KB Thrusters (1 x 24/16kg KB) 5 RH KB Thrusters (1 x 24/16kg KB) 5 Chest-to-Bar Pull-Ups B) Push Press 5 RM - off the deck Lowndesy...

A) 7 rounds for time: 10 SDHP (45/30kg) 10 Ring Dips (or A.1 HSPU) or B) "Tyler" 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) https://www.youtube.com/watch?v=o6QniJ9FaGA...

A) Front Squat 4  - 4 - 4 - 4 - 4 - @80-85% - every 2 minutes B) Deadlift 4 - 4 - 4 - 4 - 4 - @80-85% - every 2 minutes Excellent roll out for "Angie" and "White" yesterday.        ...

8:00am class only today. A) "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats (Option #1 AMRAP in 20 mins: 10 Pull-Ups, 10 Pushups, 10 Situps, 10 Squats) (Option #2 Partner WOD. Share workload as required) or B) "White" 5 rounds for time: 3 Rope Climbs 10 Toes-to-Bar 21 Walking Lunges (20/15kg) 400m Run ANDREA...

The gym will be open on Monday for a class at 8:00am. (no other classes) 6:00 and 8:00am “Danny” AMRAP in 20 minutes: 30 Box Jumps (24/20") 20 Push Press (52.5/37.5kg) 30 Pull-ups 7:00am Barbell Free Partner WOD (P1 and P2) AMRAP in 20 minutes: (400m Row) 30 Box Jumps (24/20") 20 Pushups 30 Pull-Ups - P1 rows 400m whole...

Oz is competing in the DEMARC 4 competition in Newcastle starting on Friday and continuing on Saturday. He will be alongside some seriously strong athletes in a high quality competition and you can follow the results on WODBuzz. A) Masters Qualifier 15.1 AMRAP in 5 minutes: 5 Muscle-Ups 10 Cleans...

For time: #1 - 20 Ring Dips (#2 - 5 Rope Climbs. Bring shin protection) 200m Run 10 Pushups 10 Kettlebell Swings (24/16kg) 400m Run 20 Pushups 20 Kettlebell Swings (24/16kg) 800m Run 40 Pushups 40 Kettlebell Swings (24/16kg) #1 20 Ring Dips (#2 - 5 Rope Climbs) Maddie C...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.