Daily WOD

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

Saturday, 23/01/16

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....

22 January, 2016 / 1 Comment

Friday, 22/01/16

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...

21 January, 2016 / 2 Comments

Thursday, 21/01/16

A) Power Clean 10-8-6-4-2-2-2 B) Front Squats 4-4-4-4 - no racks ...

20 January, 2016 / 4 Comments

Wednesday, 20/01/16

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...

19 January, 2016 / 3 Comments

Tuesday, 19/01/16

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 ...

18 January, 2016 / 3 Comments