Daily WOD

Tuesday, 02/02/16

A) Overhead Squat 3 - 3 - 3 - 3 - 3 B) Back Squat 3 - 3 - 3 - 3 - 3 Megan ...

01 February, 2016 / 2 Comments

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...

31 January, 2016 / 3 Comments

Sunday, 31/01/16 – Rest Day

https://www.youtube.com/watch?v=B4a_pUqj-cM...

31 January, 2016 / 1 Comment

Saturday, 30/01/16

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...

29 January, 2016 / 1 Comment

Friday, 29/01/16

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...

28 January, 2016 / 3 Comments

Thursday, 28/01/16

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...

27 January, 2016 / 3 Comments

Wednesday, 27/01/16

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 ...

26 January, 2016 / 2 Comments

Tuesday, 26/01/16

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...

25 January, 2016 / 1 Comment

Monday, 25/01/16

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%...

24 January, 2016 / 2 Comments

Sunday, 24/01/16 – Rest Day

Australia Day public holiday on Tuesday - 7am class only. ...

24 January, 2016 / 0 Comments