Daily WOD

Partner WODs A) For time: 5km Row In pairs complete the row by swapping after completing no less than 500m and no more than 750m each time. B) For time: 50 Toes-to-Bar 50 Power Cleans (50/30kg) (^70/45kg) 5 reps each until complete. You may start on different exercises but must do half of the...

A) Deadlift 5-5-5 @ 85 % of 1RM B) For time: 40 HR Pushups 40 SDHP (40/30kg) Gotta have your game face on to lift heavy stuff. Take a lesson or two from Bill and bring yours with you today. httpv://www.youtube.com/watch?v=FgiGNyx8N7w...

HOODIES are in! If you have ordered one bring in your $65 and collect it from one of the staff. There are a couple of extras so if you didn't put an order in there might be one to fit you if you're keen. 3 rounds...

A) 800m Row 50 Situps B) Back Squat 8 x 4 x 80% of 1RM Rest 2.5 minutes between sets.     [caption id="attachment_6706" align="aligncenter" width="427"] Tracey M, Kellie K[/caption]...

Mo-Billity 6.15pm WOD For those that missed this on Saturday: A) Power Clean + 5 Push Jerks 20 minutes to work up to a heavy 5 B) “Macho Man Test” Infinite OTM 3 Power Cleans (85/62.5kg) 3 Front Squats (85/62.5kg) 3 Push Jerks (85/62.5kg) For those that have done it: C) Find your 1RM for the following complex: Deadlift + Hang...

All the best to all of our members that are competing today! Once again we have gathered a heap of jumpers, towels and water bottles that have been left behind at the gym. Please collect them. Mobility 7.30am Skills and Team WOD 9.30am - Rope Climb (Bring long socks), Prowler, Farmer...

"Blake" 4 rounds for time: 30m Walking OH Lunge (20/15kg) 30 Box Jumps (24") 20 Wall Ball (9/6kg) 10 HSPU [caption id="attachment_6674" align="aligncenter" width="558"] Susan S[/caption]...

A) Bench Press 2RM B) Weighted Pull-Up 7-7-7 Rest exactly 2 minutes between sets. Hold the same weight across three sets for score to count. C) 500m Row ...

This Saturday the Skills session is going to cover Rope Climbs, Farmer Carry and Prowler work. There will be a solid team WOD involving these movements (and some others) during the session as well so if you’re interested in getting involved in this workout come...

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