Daily WOD

MOBILITY 7.30am TECH and SKILLS 9.30am - Axle Bar - Thrusters and Overhead Lunge - Hang Power Snatch WOD (A, B or C) A) “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats B) "Hard Cindy" 5 Weighted Pull-Ups (15/10kg) 10 Decline Pushups (Feet on 30" box) 15 Weighted Squats (20/15kg plate) C) “Johnson” AMRAP in 20 minutes: 9 Deadlifts (110/75kg) 8 Muscle-Ups 9 Cleans (Full...

For time: 5 Rope Climbs Then 3 rounds of 10 Thrusters (70/45kg) 400m Run [caption id="attachment_5532" align="aligncenter" width="310"] Sue O[/caption]...

MOBILITY 6.15pm WOD A) AMRAP in 10 minutes: 20 Calories (Row) 20 Kettlebell Swings (24/16kg) 20 Weighted Step-Ups (24/16kg to 24/20") then B) AMRAP in 10 minutes: 20 Power Snatch (35/25kg) 20 Toes-to-Bar 20 Lateral Jumpovers [caption id="attachment_5523" align="aligncenter" width="512"] Ckakkerz[/caption]...

A) Bench Press 1 RM B) Farmer Carry 10m for Max load [caption id="attachment_5514" align="aligncenter" width="328"] Chooky[/caption]...

Tim Henriksen will be on board as our Massage Therapist from Saturday, Jan 11. You can book in with Tim through the address [email protected] . $85 per hour, rebates apply. MOBILITY 6.15pm WOD 5 rounds for time: 4 Bar Muscle-Ups 8 DB Thrusters (Single arm. 4 x L, 4 x R....

A) Back Squat 1 RM B) For time: 30 Pull-Ups 800m Run 30 Pushups [caption id="attachment_5496" align="aligncenter" width="369"] Frenchy[/caption]...

MOBILITY 7.30am TECH and SKILLS 9.30am - Split Jerk WOD A) "TK" AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 Kettlebell Swings (32/24kg) or B) AMRAP in 20 minutes: 8 SDHP (52.5/35kg) 8 Front Squats (52.5/35kg) 12 Kick Back Burpees httpv://www.youtube.com/watch?v=gmClCN9tGQI...

Tim Henriksen will be on board as our Massage Therapist from Saturday, Jan 11. You can book in with Tim through the address [email protected] . $85 per hour, rebates apply. WOD For time: Men - 2000m Run + 3000kg (Power Clean and/or Push Press) Women - 2000m Run +...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.