Daily WOD

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. ...

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...

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 ...

A) 2 minute Row 1 minute Rest 2 minute Row AMRAP Calories B) AMRAP in 5 minutes 3 Rope Climbs (Bring long socks. Sub 8 strict Pull-Ups) 12 Kettlebell Swings (24/16kg) C) AMRAP in 5 minutes: 40 Double Unders 20 Dumbbell Ground to Overhead (alt. one arm 20/15kg. Change of hands occurs when the DB is on...

A) Overhead Squat 5 RM B) 5 rounds for time: 10 Wall Ball (9/6kg) 10 Toes-to-Bar Rx+ 50 Wall Ball (9/6kg to 11.5/10') 50 Toes-to-Bar ...

5 rounds for time: 8 Deadlifts (100/70kg) (^125/90kg) 10 Hand Release Pushups (^Strict HSPU) 12 Pull-Ups (^Chest-to-Bar) 400m Run ...

Registration for the 2015 Games Open is live. Click here to register. This year there will be an Rx'd Division and a Scaled Division. At this stage you do not need to nominate which division you will compete in. When you register you will be asked...

A) Bench Press 7 x 2 x 85% B) 5 rft: 16 KB Swings (24/16kg) 8 Ring Dips All the best Kate! ...

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