Daily WOD

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...

A) Back Squat 4 - 4 - 4 - 4 then B) "Annie" 50 - 40 - 30 - 20 - 10 Double Unders Situps or C) 50 - 40 - 30 - 20 - 10 Double Unders 25 - 20 - 15 - 10 - 5 Toes-to-Bar  Moslar...

A) Snatch 5 x 3 x 1 B) Hang Snatch Pulls 5 x 3 https://www.youtube.com/watch?v=9xQp2sldyts https://www.youtube.com/watch?v=FBV-Xw640vQ...

“Holleyman” 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) ...

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