Daily WOD

Thursday, 03/09/15

A) EMOM for 10 minutes: 3 Deadlifts B) AMRAP in 10 minutes: 10 SDHP (50/35kg) 10 Lateral Burpees ...

02 September, 2015 / 4 Comments

Wednesday, 02/09/15

A) Front Squat 1 RM B) Back Squat 1 RM C) AMRAP in 5 minutes: 4 Toes-to-Bar 8 Pushups ...

01 September, 2015 / 2 Comments

For time: 400m Row 30 Push Press (45/30kg) (^65/45kg) 30 Pull-Ups (^Chest-to-Bar) 30 Russian Kettlebell Swings (24/16kg) (^32/24kg) 800m Run (2 x 400m loops) 20 Push Press 20 Pull-Ups 20 Russian Kettlebell Swings 400m Row 10 Push Press 10 Pull-Ups 10 Russian Kettlebell Swings ...

31 August, 2015 / 3 Comments

Monday, 31/08/15

HEALTHY HABITS - Day 1. Be good! A) 3 rounds for time: 60 Double Unders 20 Situps 10 Burpees - 10 minute time cap B) Overhead Squat 5 x 5 x 80% ...

30 August, 2015 / 2 Comments

Sunday, 30/08/15 – Rest Day

Seeya Hopper! It was great having you at the box. All the best with your new crew in America. ...

29 August, 2015 / 0 Comments

Saturday, 29/08/15

Healthy Habits - measurements to be submitted today. Sonia will be taking measurements between 8.30 and 10:30am. All the best to Kris Corrie competing at the National Weightlifting Championships in Melbourne today. Follow him through the live streaming link: Nationals. His session is scheduled to start at...

28 August, 2015 / 1 Comment

Friday, 28/08/15

A) Thruster 5 - 5 - 5 B) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups https://www.youtube.com/watch?v=SA3yuW3qO50...

27 August, 2015 / 2 Comments

Thursday, 27/08/15

For time: 400m Run 10 Power Snatches (62.5/45kg) 40 Double Unders 8 Power Snatches 400m Run 6 Power Snatches 40 Double Unders 4 Power Snatches 400m Run 2 Power Snatches 40 Double Unders then 6 minutes to find Power Snatch 1RM https://www.youtube.com/watch?v=7eJ_WNu4AfY...

26 August, 2015 / 2 Comments

Wednesday, 26/08/15

MEMBERS - Please take the time to read the Suspensions and Cancellations policy on the website (click here and scroll down) to avoid any future misunderstanding. If you have any questions please talk to Jim, April or Sonia at the gym or contact us for...

25 August, 2015 / 2 Comments

Tuesday, 25/08/15

A) Strict Press 10-8-6-4-2-2-2-2 B Push Press For total reps. 2 x Max Effort at 90% of heaviest set from A) C) Back Squat 10 RM - 2 attempts (max) - Warm up in sets of 3 reps or less. A set of 4 or more reps will be an attempt at the 10RM. ...

24 August, 2015 / 5 Comments