Daily WOD

Sunday, 01/02/15 – Rest Day

Saturday, 31/01/15

All the best to the team throwing down at the Gold Coast Teams Hit Out. Stef P, Sharelle, Gemma, Chris P, Milo and Speedy. Go you good things! WOD Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes: 5 Shoulder to Overhead (52.5, 35kg) 10...

Friday, 30/01/15

A) Front Squat 6 x 6 x 75% B) The full workout is a good Open Gym WOD so here's some scaling options for you to consider if you're doing the squats in the morning classes and also want to hit the metcon: #1 For time: 1000m Row Then 10 x 5 Thrusters (45/30kg)...

Thursday, 29/01/15

With a 20 minute time cap begin each 10 minute block with an 800m Run then cycle through the reps of Pull-Ups, Pushups and KB Swings in the time remaining. 0:00 - 10:00 800m Run Then AMRAP 10 Pull-Ups 10 Pushups 10 Russian KB Swings (24/16kg) 10:00 - 20:00 800m Run Then continue AMRAP...

Wednesday, 28/01/15

Alternating on the minute for 20 minutes: A) 2 Snatches B) 2 Deadlifts The aim is to go as heavy possible on each lift. The lift can be two singles and you have the full minute to complete the lifts. They do not have to be touch'n'go.  ...

Tuesday, 27/01/15

For time: 25 Back Squats (70/50kg. Cleaned) 50 Box Jumps (24/20") 75 Wall Ball (9/6kg) 100 Squats or 25 Back Squats (70/50kg) 25 Box Jumps (24/20") 25 Wall Ball (9/6kg) 25 Squats 25 SDHP (40/30kg) 25 Box Jumps (24/20") 25 Push Press (40/30kg) 25 Squats Great video, watch it all the way through. httpv://www.youtube.com/watch?v=q0nQvLJXFi8...

Monday, 26/01/15

Australia Day Public Holiday Only classes on today: Open Gym 5:00 to 7:00pm On-Ramp 7:00 to 8:00pm A) Clean and Jerk 10 x 2 B) Games Open 11.3 AMRAP in 5 minutes of: 1 Clean (75kg/50kg) – This includes a full squat to complete as Rx’d. 1 Jerk (75/50kg) ...

Sunday, 25/01/15 – Rest Day

For the Australia Day Public Holiday on Monday there will be an Open Gym between 5 and 7pm and the On-Ramp Program from 7 to 8pm.  No other classes. ...

Saturday, 24/01/15

For the Australia Day Public Holiday on Monday there will be an Open Gym between 5 and 7pm and the On-Ramp Program from 7 to 8pm. No other classes. Mobility is on today at 7.30am. “Open Test” (compare to Jan 28, 2014) AMRAP in 20 minutes: 50 Wall Ball...

Friday, 23/01/15

For the Monday Public Holiday there will be an Open Gym between 5 and 7pm and the On-Ramp Program from 7 to 8pm. No other classes. A) Push Press 5 RM - off the deck - continuous reps B) 3 rounds for time: 10 Push Presses @ 60% of 5RM 10 Front Squats ...