Daily WOD

All the best to Oz over the weekend competing in the Schwartz's Iron Edge Challenge in Melbourne. Click here to watch the live feed.  Mobility 6.45am  7.30am WOD 7.30am 8.30am “Hope” 3 rounds for total reps 5 stations per round 1 minute per station 1 minute rest between rounds Burpees Power Snatch (35/25kg) Box Jumps (24/20") Thrusters (35/25kg) Chest-to-Bar Pull-ups Compare to...

2 Rounds For Time: 500m Legless Row 40 Situps 30 Back Extensions 20 Pushups 10 Strict Pull-Ups 400m Run 2 minutes rest between rounds. Include rest in total time. Power comes from the hips people! (And robots!) httpv://www.youtube.com/watch?v=TjJMeAAMvm0...

Mobility 6.15pm WOD (40 minute cut-off for both options) A) For time: 10*-9^-8-7-6-5-4-3-2-1 Box Jumps (30/24") DB Cleans (15/10kg) Toes-to-Bar *Evens - 10 Mountain Climbers ^Odds - 2 Wall Climbs Or B) "Linda" (aka "Three Bars of Death") For time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 x BW) Bench Press (BW) Clean (0.75 x BW) http://www.youtube.com/watch?v=3wFFNj--kH0...

A) Games Open 13.3 AMRAP in 12 minutes of: 150 Wall balls (9/6kg) 90 Double-unders 30 Muscle-ups OR B) AMRAP in 12 minutes: 12 Kettlebell Swings (24/16kg) 6 Kettlebell Pushups 6 V-Ups Then C) Weighted Pull-Ups 3RM Compare to 23/03/13 httpv://www.youtube.com/watch?v=r5oRzM87rtA...

Mobility 6.15pm WOD For time: 500m Row Then 5 rounds of 5 Power Snatch (52.5/40kg) 7 SDHP (52.5/40kg) 9 Lateral Burpees 800m Run [caption id="attachment_5035" align="aligncenter" width="369"] Killer at the Broadbeach Bash[/caption]...

A) Front Squat 1 x 10 x Bar 1 x 8 x 50% of 1RM 1 x 5 x 75% 1 x 3 x 80% 3 x 7 x 85% B) Ring Pushups 3 x 15 C) Incrementing AMRAP in 5 minutes @60% of heaviest 7 rep set: Hang Power Clean Weighted Lunge (L+R =...

Mobillity: 6.45 and 7.30am Weightlifting: 9.30am A) Heavy-ish "Grace" For time: 30 Clean and Jerk (80/60kg) or B) "Desforges" 5 rounds for time: 12 Deadlift (102.5/70kg) 20 Pull-Ups 12 Clean and Jerk (62.5/45kg) 20 Knees-to-Elbows WOD: 7.30 and 8.30am "Lumberjack 20" 20 Deadlift (125/85kg) 400m Run 20 Kettlebell Swings (32/24kg) 400m Run 20 Overhead Squats (52.5/40kg) 400m Run 20 Burpees 400m Run 20 Chest-to-Bar Pull-ups 400m Run 20 Box Jumps (24/20") 400m...

There's less than one week to go for the Healthy Habits and 1000 Burpees Challenge. Stay strong, see it through. A little heads up for the Saturday morning classes: We'll be running the regular Benchmark/Hero workout options in the 7.30am and 8.30am classes, and the weightlifting...

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