Daily WOD

Mo-Billity 6.15pm This Saturday the Skills session is going to cover Rope Climbs, Farmer Carry and Prowler work. There will be a solid team WOD involving these movements (and some others) during the session as well so if you're interested in getting involved in this workout come...

Julie LeBoydre working hard on the rope climbs during Friday's WOD. Well done Julie, it was great to watch your determination to get them done. ...

MOBILITY 7.30am SKILLS 9.30am - Rowing, Double Unders, Muscle-Ups WOD 6.30, 7.30, 8.30am A) Thruster 5-5-5 B) Infinite OTM - Continue to complete the following task each minute until failure. If you do not complete 6 rounds OTM continue the workout which then becomes 6 rounds for time. "Bergeron Beep Test" 7 Thrusters (35/25kg) 7 Pull-Ups 7 Burpees ...

Bring your long socks for the rope climbs. No sock/tape/barrier = no climb. 3 rounds for time: 800m Run 5 Rope Climbs 20 Dumbbell Ground-to-Overhead (1 x 20/15kg) 50 Double Unders ...

We already have an impressive collection of abandoned jumpers at the gym and winter hasn't really got going yet. Check the upstairs clothes rack if you've left yours behind. A) 20 minutes to work up to a heavy 3 rep Power Clean + Push Jerk B) For time: 30 Cal...

A) Overhead Squat 7 - 7 - 7 You have the option to work on Overhead Squats for the whole session, or if time allows add one or both of the following: B) 30 x Back Squats The aim here is to complete the set without racking the bar. Recommended weights...

3 x 7 minute AMRAPs Score is addition of total reps for each station = Total reps eg. 65/50/72 = 187 A) 5 Chest-to-Bar Pull-Ups 10 Wall Ball (9/6kg to 11/10') B) 5 x 10m Farmer Carry shuttles (2 x 32/24kg) 10 Russian KB Swings (32/24kg) C) 5 Strict Dips 10 Box Jumpovers (24/20") http://vimeo.com/96910646...

PUBLIC HOLIDAY OPEN GYM 8 - 10am No other classes WOD AMRAP in 15 minutes: 4 Pistols 6 Diamond Pushups 8 Lateral Burpees 10 SDHP (35/25kg) [caption id="attachment_6575" align="aligncenter" width="640"] Maria L[/caption]...

Monday Public Holiday - Open Gym 8 - 10am. No other classes. LOST KEYS - Can everyone from the Friday 6am class please check your bags/gym gear for a set of car keys that have gone missing? We know many of you have already looked, please...

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