Daily WOD

NO 5am CLASS TODAY. All other classes as per normal timetable. 4 Person Team WOD (Similar to Regional Workout 11.6) 400m Run 20 Calories (Row) 30 Burpees 40 Kettlebell Swings (24/16kg) 50 Goblet Lunges (24/16kg) 400m Run - The team must also transport a plyo box and 20kg plate around the circuit....

There is no 5am class on Friday. Energex is cutting the power off at 4am for testing and we are not sure whether power will be restored before 5am. The 6am class will run as per normal. MOBILITY CLASS 6.15-7.00pm WOD Regional 13.4 For time: 100 Wall Balls (9/6kg -...

Snatch 3 x 3 touch’n'go @ 80% 1RM Then Alternating OTM for 12 minutes 2 Snatches, 7 Box Jumps 2 Snatches, 7 Toes-to-bar If you got through this comfortably last time add weight to the snatch or add reps to the additional movements. 5 Burpees paid for each rep not completed within...

MOBILITY 6.15-7.00pm WOD AMRAP in 30 minutes: 3km Run (buy in) Then 5 Deadlifts (102.5kg/70kg) 20 Double Unders 5 Handstand Pushups 20 Situps If you scale to a 2km run then it becomes a 25 minute Amrap. If you scale to a 1km run then it becomes a 20 minute Amrap. httpv://www.youtube.com/watch?v=ABFwly0S8UI...

“Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pullups Then KB Press 5-5-5 httpv://www.youtube.com/watch?v=6dTv2joU78M...

MIDDAY - MOOROOKA BOWLS CLUB - BAREFOOT BOWLS Come along for a relaxed afternoon. Meals are available at the bowls club for $15-$20 or just drop in for a chat and roll a bowl. MOBILITY  6.45 - 7.30am 7.30-8.15am WOD A) “Helen”                  ...

A) "Brehm" For time: 10 Rope Climbs 20 Back Squats (102.5/70kg) 30 Handstand Pushups 40 Calories (Row) OR B) For time: 10 x (3 second Pullup Hold + 3 Pistols) 20 Front Squats (62.5/45kg) 30 Burpees 400m Med Ball Carry (9/6kg) httpv://www.youtube.com/watch?v=-t14gwNNh-Q...

MOBILITY 6.15-7.00pm "Tyler” 5 rounds for time: 7 Muscle-Ups 21 Sumo-Deadlift High Pull (45/30kg) New weight for Men so record sheet is clean Scaling options for this workout will include: a) Three rounds b) Sub 3 Pullups and 3 Ring Dips for each Muscle-Up  (ie. each round is 21 Pull-ups and 21 Ring...

Mini-Metcon (8 minute time cap) 50 Mountain Climbers (L+R=2 reps) + Double Unders 40 Lunges (L+R=2 reps) + Double Unders 30 Pushups + Double Unders 20 Wall Ball + Double Unders 10 Burpees + Double Unders Then Back Squat 3 RM [caption id="attachment_4280" align="aligncenter" width="800"] Rich Fr is ready![/caption]...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.