Daily WOD

Wednesday, 27/08/14

A) OTM for 10 minutes: 3 Deadlifts at 80-85% of 1RM 30 Double Unders (scaling - choose a number you can consistently do in 30 seconds) B) OTM for 10 minutes: 5 Burpee Box Jumps (30/24") 7 Wall Balls (9/6kg) [caption id="attachment_7227" align="aligncenter" width="423"] Jo G[/caption]...

26 August, 2014 / 4 Comments

Tuesday – 26/08/14

For time: 40 KB Swings (24/16kg) 40 Pull-Ups 800m Run 30 KB Swings 30 Pull-Ups 600m Run 20 KB Swings 20 Pull-Ups 400m Run [caption id="attachment_7219" align="aligncenter" width="430"] Ange S[/caption]...

25 August, 2014 / 2 Comments

Monday, 25/08/14

Mo-BILLI-ty 6.15pm WOD A) Barbell Complex - Power Clean, Hang Power Clean, 2 Split Jerks, 5 Front Squats B) Incrementing AMRAP in 7 minutes: 1 Power Clean (60/40kg) (^80/60kg) 2 Pushups 3 Squats 2 Power Cleans 4 Pushups 6 Squats 3 Power Cleans 6 Pushups 9 Squats etc...

24 August, 2014 / 3 Comments

Sunday, 24/08/14 – Rest Day

httpv://www.youtube.com/watch?v=1lFuTjc2Hig...

23 August, 2014 / 0 Comments

Saturday, 23/08/14

MOBILITY - No scheduled class. Come in and get some anyway - check the clip below for some ideas. We have a great space dedicated to that purpose. Your body will thank you for it. SKILLS 9.30am - Overhead Squat - Snatch Balance WOD 7.30, 8.30am A) “Rankel” AMRAP in 20 minutes of: 6 Deadlift (100/70kg) 7 Pukies...

22 August, 2014 / 1 Comment

Friday, 22/08/14

Four Stations. Each station is a 5 minute AMRAP. A) Cals on the Rower (try to beat last week) B) 2 Wall Climbs 8 Wall Ball (9/6kg) C) 10 LH DB G2OH + Lunge (20/15kg) 10 RH DB G2OH + Lunge (20/15kg) 20 Situps D) 2 minute Plank then Max Effort Ring Support Hold (Score = total seconds...

21 August, 2014 / 2 Comments

Thursday, 21/08/14

A) Push Press 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90% B) For time: 25 Kick Back Burpees 25 Knees to Elbows 25 Box Jumpovers (24/20") 100 Double Unders *10 minute time cap [caption id="attachment_7180" align="aligncenter" width="640"] Jon G[/caption]...

20 August, 2014 / 2 Comments

Wednesday, 20/08/14

"RJ" 5 rounds for time: 800m Run 5 Rope Climbs 50 Pushups *Choose appropriate scaling options. httpv://www.youtube.com/watch?v=QZg1KYzt1kw...

19 August, 2014 / 5 Comments

Tuesday, 19/08/14

A) Overhead Squat 1 x 5 x 85% of 1RM B) Back Squat 4 x 3 x 85-90% of 1RM [caption id="attachment_7163" align="aligncenter" width="640"] Jim S[/caption]...

18 August, 2014 / 2 Comments

Monday, 18/08/14

Mo-Billi-ty 6.15pm WOD A) Clean and Jerk 15 minutes to find a heavy triple. Advanced and Intermediate – the triple is three single lifts ie. not touch’n'go. All three lifts must be solid before adding weight. Novice – work technique. B) "Grace" for time: 30 Clean and Jerk (62.5/45kg) or "Double Grace" - Rx'd only and only if you...

17 August, 2014 / 2 Comments