Daily WOD

Thursday, 08/10/15

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...

07 October, 2015 / 3 Comments

Wednesday, 07/10/15

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...

06 October, 2015 / 2 Comments

Tuesday, 06/10/15

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. ...

05 October, 2015 / 2 Comments

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...

04 October, 2015 / 1 Comment

Sunday, 04/10/15 – Rest Day

https://www.youtube.com/watch?v=D1ze-f7jS2A...

03 October, 2015 / 0 Comments

Saturday, 03/10/15

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...

02 October, 2015 / 2 Comments

Friday, 02/10/15

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...

01 October, 2015 / 4 Comments

Thursday, 01/10/15

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...

30 September, 2015 / 2 Comments

Wednesday, 30/09/15

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...

29 September, 2015 / 3 Comments

Tuesday, 29/09/15

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...

28 September, 2015 / 2 Comments