Daily WOD

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only.  No Mobility class today. The mobicurse has struck Billi down with the flu. SKILLS - 7.00am. Special time this week to cater for the early risers. - Crossover Symmetry WOD -7.30, 8.30am “Murph” For time: 1.6 km Run 100 Pull-Ups 200 Pushups 300 Squats 1.6 km Run Rx+ wear a 10/5kg vest Scaling...

MONDAY, October 6. PUBLIC HOLIDAY - 8am class only.  WOD Rotating OTM for 21 minutes: A) 4 Muscle-Ups B) 8 Deadlifts @ 60% of 1RM C) 12 Calories on the Rower Subs and scaling for the Muscle-Ups: - 4 Jumping Bar Muscle-Ups - 4 Transitions - 8 Ring Rows + 4 Ring Dips Optional extra work. - If you've got plenty...

Clean and Jerk 2-2-2-2-2-2-2-2-2-2 - Each set is two single lifts. (Not touch'n'go) - Both reps must be solid before adding weight. httpv://www.youtube.com/watch?v=SQncxXAlBFE...

Partner WODs A) AMRAP in 12 minutes: 30 Double Unders 15 Power Snatches (35/25kg) Each partner completes a full round and must tag the other partner before they begin their round. B) For time: 150 Russian Kettlebell Swings (24/16kg. alt. 10 reps each) (^32/24kg) 100 Box Jumps (alt. 24/20") (^30/24") 50 Push Press (40/30kg. alt....

Mo-Billi-ty 6.15pm There are set tasks for each of these stations. These tasks will be explained at the gym. GHD Prowler Farmer's Walk Parallettes Parallel Bars Tyre Flips And now for something (almost) completely different...

Note: Mo-Billi-ty is not on tonight but will be on tomorrow (Tuesday) night at 6.15pm. “Fight Gone Bad” 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Calories) One minute per station. No rest between stations. One minute rest between each round. ...

MOBILITY 7.30am SKILLS - Crossover Symmetry WOD Clean "Willy" 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg - cleaned off the deck) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) [caption id="attachment_7464" align="aligncenter" width="453"] Marc G[/caption]...

Today is Tara Helyar's last day at the box. We're sad to see you go Tara and wish you all the best with the move. A) Back Squat 7-7-5-5-3-3-3-3-3 Hold weight across last 3 sets B) AMRAP in 7 minutes: 10 KB SDHP (24/16kg) 10 RKB Swings (24/16kg) 10 Weighted Lunges (24/16kg) 30 Double Unders [caption...

This weekend the Skills session at 9.30am will be dedicated to the Crossover Symmetry system. It will be a valuable session for everyone to attend as we will be incorporating this into our regular programming to improve upper body stability and strength. The benefits of...

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