Daily WOD

CLASSES RETURN TO THE NORMAL SCHEDULE MOBILITY 7.30am TECHNIQUE AND SKILLS 9.30am - GHD - Muscle-Ups WOD 6.30, 7.30, 8.30am “Filthy Fifty” For time: 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (20/15kg) 50 Back Extensions 50 Wall Ball (9/6kg) 50 Burpees 50 Double Unders [caption id="attachment_6113" align="aligncenter" width="576"] Caption?[/caption]  ...

For time: 800m Row 15 Shoulder to Overhead (55/35kg) (^70/47.5kg) 15 Renegade Rows (2 x 10/5kg DBs) 800m Run 15 Shoulder to Overhead 15 Floor Wipers If your triceps are still singing we have subs for the overhead work and renegade rows for you. [caption id="attachment_6107" align="aligncenter" width="384"] Hoppo[/caption]...

A) Overhead Squat 3 x 5 x 75-85% B) For time: 50 Alternating KB Power Clean + Reverse Lunge (24/16kg) [caption id="attachment_6100" align="aligncenter" width="403"] Ching[/caption]...

A) Power Clean 3RM B) Alternating on the minute for 14 minutes: 5 Power Cleans @75% of 3RM 10 Sit-Ups 5 Strict Dips 20 Double-Unders httpv://www.youtube.com/watch?v=hHNlH-d0o18...

"Mary" AMRAP in 20 mins: 5 HSPU 10 Pistols (alternating) 15 Pull-Ups If you have  just completed 14.5 and your quads are not up for Pistol Squats sub Kettlebell Swings (24/16kg). [caption id="attachment_6084" align="aligncenter" width="384"] Georgio[/caption]...

If you are intending to do 14.5 today organise your own equipment and warm up. You may perform it at any session throughout the day as long as there is a registered judge available to check the workout. As this one has the potential to...

We will begin the Games Open 14.5 workouts from 6.30am and the last starters will begin no later than 9am. As soon as a station becomes available the next ready athlete will begin their workout. This workout has the potential to go long as there...

Open Gym 4-5pm Games Open 14.5 and Open Gym 5-6pm AMRAP in 20 minutes: 4 Turkish Get-Ups (2 x L, 2 x R. 24/16kg) 8 Goblet Squats (24/16kg) 16 Alternating KB G2OH (24/16kg) 180m Run [caption id="attachment_6055" align="aligncenter" width="640"] Krusher, TK, Camo[/caption]...

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.