6am, 8am "DT" 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) if you have gone sub 12:30 as Rx'd before you can go Heavy "DT" 7am Barbell Free 4 rounds for time: 21 Box Jumps (24/20") 18 Wall Ball (9/6kg) 15 Alt KB Power Clean (24/16kg) 12 KB Shoulder-to-Overhead (6LH, 6RH....
A) AMRAP in 6 minutes: 20 Double Unders (^30) 10 Second Tuck Support on the rings (^5 Strict Ring Dips) B) AMRAP in 6 minutes: 15 Alt DB G2OH (20/15kg) (^Alt KB Power Snatch 24/16kg) 10 Cal Row Then choose from one of the following options: C) Bench Press 1RM D) Max Effort KB Swing - Choose your own...
A) Power Clean 10-8-6-4-2-2-2 B) Front Squats 4-4-4-4 - no racks ...
4 x 4 minute AMRAPs, resting 1 minute between rounds. AMRAP 1: 3 Jerks (62.5/45kg) 6 Pull-Ups Round 2: 3 Strict HSPU 6 Deadlifts Round 3: 3 Jerks 6 Deadlifts Round 4: 3 Strict HSPU 6 Pull-Ups - continue the following AMRAP from the corresponding rep of the previous AMRAP. - e.g. If at the end of AMRAP 1...
For time: 800m Row 5 Rope Climbs 80 Double Unders 50 Toes-to-Bar 50 Pushups 80 Double Unders 5 Rope Climbs 800m Run Kathryn ...
On Saturday, Feb 6 we are hosting the Qld Masters League State Throwdown. With approximately 140 registered athletes this is going to be a very busy day and there will be no regular classes. We anticipate the event will run from 7am to 3pm and if...
There are no 6am and 8am classes today but there are still lots of spots left to book in for the barbell WOD. Check our Facebook page for available times. "Open 15.5" For time: 27 – 21 – 15 – 9 reps of: Calories (Row) Thrusters (43/30kg) 7am Barbell Free "TK" AMRAP in...
The Barbell Free and Weightlifting classes at 7am will run as per usual on Saturday. Spots available (as at Thursday, 5pm) for the Saturday barbell workout time slots are as follows: 5:40 (2), 6:55 (8), 7:20 (6), 7:45 (7), 8:10 (2), 8:35 (4) Friday WOD A) Heaving Snatch Balance 5 x...
- Gymnastics is on tonight at 6:45pm with April - Muscle-Ups, strength and skill work, core strength and flexibility. - Remember to book in for the barbell WOD on Saturday. Other than the booking process this is a regular Saturday workout. We are organising it this...
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