Daily WOD

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]...

AMRAP in 20 minutes: 3 Muscle-Ups 5 Power Snatch (42.5/30kg) 7 Toes-to-Bar 9 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=8260UjdQ8QA...

MOBILITY 6.15-7.00pm “Murph” For time: 1.6 km Run 100 Pullups 200 Pushups 300 Squats 1.6 km Run If you are going to attack this workout as an Rx'd effort be aware that it can take 50 minutes plus. If you are not going Rx'd then treat it as a 45 minute AMRAP completing...

Clean and Jerk 1RM Then "Grace" For time 30 Clean and Jerk (60/40kg) Annie T does "Grace" at male Rx'd weight. Action starts at 3:40 httpv://www.youtube.com/watch?v=ONNFgFmXyUQ...

MOBILITY 6.15-7.00pm Jerk 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 Kettlebell Swings (24/16kg) 15 Situps (15 minute cutoff) [caption id="attachment_4160" align="aligncenter" width="800"] Kim LOpen awesomeness[/caption]...

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