Daily WOD

Saturday, 05/04/14

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]  ...

Friday, 04/04/14

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]...

Thursday, 03/04/14

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]...

Wednesday, 02/04/14

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...

Tuesday, 01/04/14

"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]...

Monday, 31/03/14

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...

Sunday, 30/03/14 – Rest Day

Saturday, 29/03/14

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...

Friday, 28/03/14

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]...

Thursday, 27/03/14

A) Bench Press 5-5-5 B) Weighted Pull-Ups 5-5-5 Mercedes, Fozy...