Daily WOD

GAMES OPEN 14.3 5pm WOD For time: 400m Farmer Carry (2 x 24/16kg KB) 800m Row 40 SDHP (30/20kg) 80m Walking Lunges ...

MOBILITY CANCELLED - This is a permanent change. WOD A) Box Squats 2-2-2-2-2-2-2-2-2-2 B) For time: 400m Row 30 Wall Ball (9/6kg to 12/10') 20 Dips [caption id="attachment_5947" align="aligncenter" width="384"] Glen B[/caption]...

A) AMRAP in 10 minutes: 5 Deadlifts (100/70kg) (^ 125/85kg) 10 Alternating KB Ground to Overhead (16/12kg) (^24/16kg) 15 Double-Unders (^ 30 unbroken)   B) AMRAP in 10 minutes: 5 Toes-to-Bar (^ Muscle-Ups) 10 HSPU (^ Strict) 15 Dumbbell Goblet Squats (20/15kg) (^ 30/20kg) ...

A) Hang Power Clean 2 RM   B) Alternating on the minute for 14 minutes: 5 Hang Power Cleans (70% of 2RM) 10 Pushups 5 Box Jumps (36/30") 10 Mountain Climbers [caption id="attachment_5931" align="aligncenter" width="512"] Camo[/caption]  ...

If you are intending to do 14.2 during the pm sessions on Monday please try to get it done BEFORE THE 4pm CLASS (pre-arrange with Jim via email or text) or come along to the OPEN GYM AT 7pm to do it.  This causes the...

The Open is an exciting, fun and challenging 5 weeks but we still need to implement our regular training program. It is greatly appreciated if you get along to the designated sessions to do the Open workouts instead of at random times.  If you are...

MOBILITY 7.30am No 9.30am class GAMES OPEN 14.2 6.30am and 8.30am ONLY (No other workout at these times.) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (43/30kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern...

We will be running the Games Open 14.2 workout at 5pm. WOD A) With a 10 minute time cap: 2000m Row Max Rep Pull-Ups B) 15 minutes to find 2RM Strict Press httpv://www.youtube.com/watch?v=lwOYmash-xA...

MOBILITY 6.15pm “The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...

Deadlift 5-5-5-5 [caption id="attachment_5891" align="aligncenter" width="427"] Sarah LJ[/caption]...

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