Daily WOD

Saturday night is movie night. 7pm start. Skills session at 9.30am on Saturday will be a team WOD. Everyone is welcome. WOD For time: 60 Calorie Row 50 Box Jumpovers (24/20") 40 KB Swings (24/16kg) 30 Hand Release Pushups 20 DB Hang Cleans (2 x 20/15kg) 10 Wall Climbs 600m Run How many photos of Rod...

A) Overhead Squat 1RM B) Front Squat 1RM C) For time: 200 Double Unders *5 minute time cap httpv://www.youtube.com/watch?v=i3VMBdEBB7c httpv://www.youtube.com/watch?v=_7cpagB7WUg...

A) Bench Press 10-7-7-5-5-3-3-3 B) OTM for 10 minutes: 4 Deadlifts @80% of 1RM (or 5kg heavier than last week) 5 Double Jump Lateral Burpees ...

This Saturday the Skills session at 9.30am will be a Team WOD. Everyone is welcome to either get a team together (3 men, 3 women) or just turn up and we can put you into a team.  WOD A) Clean 20 minutes to work up to a heavy touch’n'go...

MOBILITY 6.15pm WOD A) Power Snatch 15 minutes to work up to a heavy touch'n'go triple B) 5 rounds for time: 10 Power Snatches @60% of heavy triple 10 Pistols (5 x L, 5 x R not alternating) 400m Run *20 minute cutoff [caption id="attachment_6921" align="aligncenter" width="505"] Rod[/caption]...

Next Saturday evening Kat is organising a screening of X-Men and X-Men 2 in the Mobility Room. Details are on the community board at the gym. httpv://www.youtube.com/watch?v=-ot63GiM7DM...

No 6.30am class until further notice. MOBILITY 7.30am SKILLS 9.30am - Butterfly Kip - Rings: Strength and Conditioning  WOD 7.30, 8.30am "Moore" With a 20 minute time cap: 1 Rope Climb 400m Run AMRAP Handstand Pushups (You can only rest with arms at full extension, heels only on the wall. Kipping HSPU allowed.) or AMRAP in 20 mins: 400m Run 5 Burpee Box...

A) "Karen" For time: 150 Wall Ball (9/6kg) B) OTM for 7 minutes: 3 Power Snacthes @ 60% of 1RM 3 Strict Pull-Ups (^Bar Muscle-Ups) httpv://www.youtube.com/watch?v=0UyY3biQqa8&list=PLdWvFCOAvyr0-kGXJtMybboitT6vIOyR-...

A) Push Press 3 - 3 - 3 - 3 @90% of 1RM B) On the minute for 5 minutes: 3 Deadlifts @75% of 1RM 5 Double Jump Lateral Burpees httpv://www.youtube.com/watch?v=4NAKD-5c89Y...

For time: 3 x 15 Russian KB Swings (32/24kg) 15 Toes-to-Bar 3 x 15 KB SDHP (32/24kg) 15 Weighted Lunges [caption id="attachment_6888" align="aligncenter" width="640"] Jono cracks 2 hunjy[/caption]...

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