Daily WOD

Hang Power Snatch 10-5-5-3-3-1-1-1 15 minutes to find 1RM. First set is with an empty barbell then increment as required. Then Ten rounds for time of: 15 Deadlifts (60/40kg) 15 Push-ups (15 minute cutoff) Click here to compare your results for this metcon ...

MOBILITY 6.45 - 7.30am 7.30 - 8.15am WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Score for each round is the lowest number of reps completed in any of the 8 intervals. Tally score from each station for total score. httpv://www.youtube.com/watch?v=pXHm0PVqjoQ You might recognise...

FOR TIME Completing a 400m Farmer Carry (2 x 24/16kg KB) at any point during the workout, also complete: *10-8-6-4-2 reps of *Cleans (65/45kg) *Floor Wipers + 100 Double Unders 1 Minute Kettlebell Plank httpv://www.youtube.com/watch?v=ft8k9uET6tY&feature=endscreen...

After consultation with the Supreme Executive Management Group (April) we have added an extra hour to the Open Gym which will now run between 7 and 9am today. All other classes are cancelled. While it is an Open Gym we will be organising two classes on...

Farewell Sam D!  There will be an Open Gym on Thursday morning 8-9.00am. I will post a suggested workout. All other classes are cancelled on that day. “Severin” 50 Strict Pull-ups 100 Hand Release Push-ups 5Km Run (+10kg vest) [caption id="attachment_4197" align="aligncenter" width="444"] Sam DYou will be missed![/caption]...

MOBILITY 6.15-7.00pm There will be an Open Gym on Thursday morning 8-9.00am. I will post a suggested workout. All other classes are cancelled on that day. "Zoe" For time: 30 Muscle-Ups then Push Press (no racks) Heavy 3's httpv://www.youtube.com/watch?v=DaRjG5BzDhM...

For time: 1km Row *30-20-10 *Wall Ball (9/6kg) *Sumo Deadlift (75/50kg) 100 Double Unders [caption id="attachment_4186" align="aligncenter" width="800"] Run JB Run[/caption]...

MOBILITY 6.45-7.00am 7.30-8.15am WOD A) "Bulger" 10 rounds for time: 150m Run 7 Chest-to-Bar Pullups 7 Front Squats (62.5/45kg) 7 Handstand Pushups or B) 10 rounds for time: 150m Run 7 DB Rows (15/10kg) 7 DB Hang Squat Cleans (15/10kg) 7 DB Press (15/10kg) [caption id="attachment_4179" align="aligncenter" width="800"] Tanz 13-1[/caption]...

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