Daily WOD

Four Stations. Each station is a 5 minute AMRAP. A) Cals on the Rower (try to beat last week) B) 2 Wall Climbs 8 Wall Ball (9/6kg) C) 10 LH DB G2OH + Lunge (20/15kg) 10 RH DB G2OH + Lunge (20/15kg) 20 Situps D) 2 minute Plank then Max Effort Ring Support Hold  (Score = total seconds...

A) Push Press 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90% B) For time: 25 Kick Back Burpees 25 Knees to Elbows 25 Box Jumpovers (24/20") 100 Double Unders *10 minute time cap [caption id="attachment_7180" align="aligncenter" width="640"] Jon G[/caption]...

"RJ" 5 rounds for time: 800m Run 5 Rope Climbs 50 Pushups *Choose appropriate scaling options. httpv://www.youtube.com/watch?v=QZg1KYzt1kw...

A) Overhead Squat 1 x 5 x 85% of 1RM B) Back Squat 4 x 3 x 85-90% of 1RM [caption id="attachment_7163" align="aligncenter" width="640"] Jim S[/caption]...

Mo-Billi-ty 6.15pm WOD A) Clean and Jerk 15 minutes to find a heavy triple. Advanced and Intermediate – the triple is three single lifts ie. not touch’n'go. All three lifts must be solid before adding weight. Novice –  work technique. B) "Grace" for time: 30 Clean and Jerk (62.5/45kg) or "Double Grace" - Rx'd only and only if you...

NO MOBILITY CLASS TODAY SKILLS 9.30am - Handstand Pushups WOD 7.30am, 8.30am “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups If the rain is coming down heavily we will have a non-running option. httpv://www.youtube.com/watch?v=kH_z49kgJVU...

A) Deadlift 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90% B) For time: 25 Burpees (to 6" target) 400m Run 15 Ring Dips 400m Run 25 Burpees (to 6" target) [caption id="attachment_7104" align="aligncenter" width="512"] Maddie L[/caption]  ...

Happy Birthday Tim Henriksen. Three stations. Each station is a five minute AMRAP. A) Row for Calories B) 5 Strict Pull-Ups 10 Box Jumpovers (24/20") 15 Double Unders C) 4 x 10m KB Front Rack Carry (2 x 24/16kg) 20 Situps httpv://www.youtube.com/watch?v=4CQTIbWKmWo&list=UUtcQ6TPwXAYgZ1Mcl3M1vnv httpv://www.youtube.com/watch?v=MAFOrcWXCtU...

CLASSES TODAY- 6am, 7am, 4pm, 5pm only “JJ” 1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg) 10-9-8-7-6-5-4-3-2-1 Deficit Handstand Pushup (6?) httpv://www.youtube.com/watch?v=ozYKEHerKCQ...

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