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    Daily WOD

    Please keep booking into classes through the Mindbody app. Book the full week ahead, turn up, throw down, have a blast doing it alongside people who want to do it with you and see you give it your...

    02 April, 2023 /

    Partner WOD   A) 3 rft: 60 Calories 50 Alt DB Snatches (20/15kg) 40 Goblet Squats (20/15kg) 30 Pull-Ups 20 Burpees over the platform (minimum of 4 reps per set)   - You go/I go style, partitioning and sharing the reps as required   B) Mystery AMRAP (fun involving tennis balls...

    31 March, 2023 /

    Choose two of the three options   A) E2M x 8   8 Bench Presses 8 SDHP or Hang Power Snatches   B) E2M x 8   4 Pause Back Squats   C) E2M x 8   1 Minute of Calories 1 – 3 Wall Walks (sub 2 HR Pushups + 6 Shoulder Taps per...

    30 March, 2023 /

    A) Weightlifting   or   B) 1. 0 – 10:00 AMRAP 8 Burpees 100m Run 12 DB Deadlifts   2. 12:00 – 27:00 Rotating EMOM   10 DB Push Presses 1 Minute Plank 10 C2B Pull-Ups (or 5 Weighted Pull-Ups or 5 Muscle-Ups)   3. 29:00 – 35:00 AMRAP   1000/800m Row 50 Situps [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

    29 March, 2023 /

    Partner or solo   AMRAP in 30 minutes:   30 KB Swings (24/16kg) 60 Double Unders 30 Lunges 60 Double Unders 30 Toes-to-Bar 60 Double Unders 800m Run ...

    28 March, 2023 /

    A) Press   3-3-3-2-2-2-1-1-1-1     B) E3M   Front Squat   1 x 7 @ 60% 1 x 6 @ 70% 1 x 5 @ 75% 3 x 4 @ 80%   + optional 10 Bicep Curls (or Ring Rows) 10 Banded Tricep Extensions (or Dips) [vc_gallery type="image_grid" images="30613"...

    27 March, 2023 /

    - Please keep booking into classes through the Mindbody app. It can be a bit glitchy but all efforts are appreciated. Thanks everyone.   A) Clean 3-3-3-2-2-2-1-1-1-1   B) E4M x 4   20/16 Calories 10 Pushups (^HSPU) 15/12 Calories 5 Hang Power Cleans [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

    26 March, 2023 /

    A) Back Squat   1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 3 x 4 @ 80%   B) AMRAP in 15 minutes:   30 Alt DB Snatches (20/15kg) 15 Pull-Ups 60 Double Unders 15 Pull-Ups 30 Situps [vc_gallery type="image_grid"...

    24 March, 2023 /

    A) “Sham” 7 rft:   11 Deadlifts @ bodyweight 100m Sprint   Then   B) For time: 100/80 Calories 4 Minute Plank   - 12 minute time cap ...

    23 March, 2023 /

    A) Weightlifting   or   B) 5 rft: 400m Run 20 Pushups 10 OHS (62.5/45kg)   - 25 minute time cap   B) E2M x 4   10 Bent Over Rows 15 Reverse Flys ...

    22 March, 2023 /
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