Daily WOD

AMRAP in 20 minutes: 5 Thrusters (60/40kg) 10 Kick Back Burpee Broad Jumps (1m) 15 Toes-to-Bar 30 Double Unders [caption id="attachment_7015" align="aligncenter" width="640"] Rich S, Ash L. Team WOD.[/caption]...

NO MOBILITY CLASS TODAY - It will be on next week with Billi. SKILLS 9.30am Snatch  WOD 7.30, 8.30am "DT" 5 rounds for time: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) The 12th Fittest Man in the World - Australia's Rob Forte - does "DT" httpv://www.youtube.com/watch?v=5vA_MTu3wmc...

5 rounds for time: 2 rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups, 15 Squats) 20 KB Swings (24/16kg) 400m Run [caption id="attachment_7000" align="aligncenter" width="640"] Nat and Chris from Hervey Bay introduce the Regional Team WOD last Saturday. Good times.[/caption]...

At each station complete the prescribed number of reps on the minute for 5 minutes. Each station will have optional extra challenges if you manage to blast through the reps. A) 2 Rope Climbs (LONG SOCKS!!) B) 3 Deadball Ground-to-Shoulder C) 4 Bar Muscle-Ups D) 5 Strict Ring Dips After today's cleans you can...

A) Clean 1 RM B) For time: 15 Cleans (62.5/45kg) 50 Pushups 15 Cleans (62.5/45kg) *7 minute time cap [caption id="attachment_6982" align="aligncenter" width="640"] Brett, Trent[/caption]...

Happy Birthday for yesterday Camo! A) Press 1 RM B) Push Press 1RM C) For time: 30 Toes-to-Bar 30 Russian KB Swings (32/24kg) 30 KB SDHP (32/24kg) ...

Mo-BILLI-ty 6.15pm WOD 2 x 10 minute AMRAPs A) 10 Wall ball (9/6kg) 10 Situps 10 Box Jumps (24/20") 2 minute rest, then B) 10m Overhead Lunge (20/15kg plate) 10 Burpee onto Plate 10m Pinch Grip Plate Carry (1 x 20/15kg plate. Alternate left and right hand for each round.) Women's final starts at 54:30 and the men's...

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