Daily WOD

A) *For time: 21 - 15 - 9 HSPU Calories (Row) Box Jumps (24/20") B) *For time: 21 - 15 - 9 Power Cleans (60/40kg) Kettlebell Swings (24/16kg) Lateral Burpees *10 minute cutoff for each httpv://www.youtube.com/watch?v=3GxHqZVlA1A...

A) Deadlift Every 2 minutes @80-85% of 1RM (Intermediate 75-80%) 5 - 5 - 5 - 5 - 5 B) Alternating OTM for 16 minutes: 5 Muscle-Ups (Jumping Bar M-Ups) 15 Wall Ball (9/6kg)    ...

Open 15.1 and 15.1 a - If you have registered and haven't done the workout or intend to have another go you will need to find someone to judge your effort during class time today. Open Gym is not the time to do it as the...

We are running the Open workout in today's classes. If you intend to do the workout on Monday then it will need to be done during one of our regular class times and this is only acceptable for registered athletes. We do not want people...

The first Open workout will be released this morning. The workout will be programmed on Saturday for all three sessions. If you have registered for the Open and cannot get to the Saturday classes try to get to the gym this afternoon and get it...

For time: 8 x 5 Pull-Ups (^C2B) 5 Pushups (^Burpees) Rest 2 minutes 100 Double Unders (^200) Rest 2 minutes 8 x 2 Deadlifts (60/40kg) (^80/60kg) 2 Hang Power Cleans (60/40kg) (^80/60kg) (unbroken reps for each round to count) httpv://www.youtube.com/watch?v=5Dx4qAl5GCY...

A) Push Jerk 3 RM B) 3 x 7 x 70% of 3RM C) Optional finisher 2km Row httpv://www.youtube.com/watch?v=_CgoVGxsVqs...

Clean “Willy” 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg – cleaned) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) Congratulations on your first muscle-up Gary. Many more to come.  ...

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