Daily WOD

Bring your long socks for the rope climbs. No sock/tape/barrier = no climb. 3 rounds for time: 800m Run 5 Rope Climbs 20 Dumbbell Ground-to-Overhead (1 x 20/15kg) 50 Double Unders ...

We already have an impressive collection of abandoned jumpers at the gym and winter hasn't really got going yet. Check the upstairs clothes rack if you've left yours behind. A) 20 minutes to work up to a heavy 3 rep Power Clean + Push Jerk B) For time: 30 Cal...

A) Overhead Squat 7 - 7 - 7 You have the option to work on Overhead Squats for the whole session, or if time allows add one or both of the following: B) 30 x Back Squats The aim here is to complete the set without racking the bar. Recommended weights...

3 x 7 minute AMRAPs Score is addition of total reps for each station = Total reps eg. 65/50/72 = 187 A) 5 Chest-to-Bar Pull-Ups 10 Wall Ball (9/6kg to 11/10') B) 5 x 10m Farmer Carry shuttles (2 x 32/24kg) 10 Russian KB Swings (32/24kg) C) 5 Strict Dips 10 Box Jumpovers (24/20") http://vimeo.com/96910646...

PUBLIC HOLIDAY OPEN GYM 8 - 10am No other classes WOD AMRAP in 15 minutes: 4 Pistols 6 Diamond Pushups 8 Lateral Burpees 10 SDHP (35/25kg) [caption id="attachment_6575" align="aligncenter" width="640"] Maria L[/caption]...

Monday Public Holiday - Open Gym 8 - 10am. No other classes. LOST KEYS - Can everyone from the Friday 6am class please check your bags/gym gear for a set of car keys that have gone missing? We know many of you have already looked, please...

For time: 21-15-9 Toes-to-Bar Power Clean (62.5/45kg) Then choose one, two or three of the following options (clock keeps ticking) A) 20 Front Squats (62.5/45kg) B) 40 Pull-Ups C) 80 Double Unders httpv://www.youtube.com/watch?v=AAHcpprWGeY&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

Rx'd: There will be a 45 minute time cap. Get yourselves properly warmed up and you will begin the workout before the main group. Scaling/Modifying: 3 rounds for time. There will be a 30 minute time cap. Coaches will direct the main group. "Whitten" 5 rounds for time: 22...

A) For time: 750m Row 50 Pushups B) Deadlift 3RM Progression (Reps x % of  previous 3RM, or .925 x previous 1RM. Have your numbers ready.) 10 x Bar 7 x 60% (60 seconds rest) 5 x 70% (60 seconds rest) 3 x 80% (90 seconds rest) 2 x 90% (2 minutes rest) 1 x 95% (2 minutes...

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