Daily WOD

Saturday, 04/04/15

“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 ...

Friday, 03/04/15 – Gym Closed

GYM CLOSED today and Monday. We will be open on Saturday, April 4th as per the usual scheduled classes. Also, weather permitting, we are having a fun afternoon in the park on Monday afternoon to celebrate the end of the Open and our 4 year anniversary as...

Thursday, 02/04/15

The gym will be closed on Friday, April 3rd and Monday, April 6th. We will be open on Saturday, April 4th as per the usual scheduled classes. We are also having a fun afternoon in the park on Monday afternoon. This will be at the Sherwood...

Wednesday, 01/04/15

"Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) httpv://www.youtube.com/watch?v=Qp11uN1syag&index=1&list=PLdWvFCOAvyr2xmURkq27B4z1ufZoO6jSi...

Tuesday, 31/03/15

“Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) - 35 minute cutoff - We used to allow old style box jumps for this workout but the sheet will be wiped clean and new style only allowed from now on. For most of you this is...

Monday, 30/03/15

Note - The gym will be closed on Friday, April 3rd and Monday, April 6th. We will be open on Saturday, April 4th as per the usual scheduled classes. A) Deadlift 7 - 7 - 7 - 7 B) 2 rounds for time: 20 Pull-Ups (^C2B) 40 Double Unders (^80) ...

Sunday, 29/03/15 – Rest Day

Saturday, 28/03/15

We will be running the workout in continuous waves until everyone has completed it. Games Open 15.5 For time: 27 - 21 - 15 - 9 reps of: Calories (Row) Thrusters (43/30kg) httpv://www.youtube.com/watch?v=2c6pDE49g2k httpv://www.youtube.com/watch?v=5lzFFI2nnUI...

Friday, 27/03/15

A) Double KB Snatch + Thruster 5 x 5 B) Farmer Carry 2 minute challenge Complete as many 10 m shuttles as possible in 2 minutes. Farmer Carry total weight (total of both handles) should be at least 60% of Deadlift 1RM. Score = Kg x Metres C) Tabata Couplet - Row for Calories -...

Thursday, 26/03/15

Partner WOD AMRAP in 30 minutes: 40 Situps (Together) 80 Box Jumps (24/20". Alternating 10 reps each) 120 Kettlebell Swings (24/16kg. Alternating 15 reps each) 240 Double Unders (Alternating 30 reps each) 800m Run (Together) ...