Daily WOD

MOBILITY 6.15-7.00pm WOD Snatch 3x1 @ 90% of 1RM 3x1 @ 95% of 1RM 3x1 for max effort httpv://www.youtube.com/watch?v=VAaI49yDalQ&feature=player_embedded...

With a 30 minute cutoff A) For time: 2 rounds of: 21 SDHP (40/30kg) 15 Box Jumps (24/20") 9 Strict Pullups 400m Run 21 Push Press (40/30kg) 15 Box Jumps (24/20") 9 Strict Pullups 400m Run Then 20 Calories on the Rower - included in time Or B) For time: 2 rounds of: 21 SDHP (50/35kg) 15 Back Squats (50/30kg) 9 Muscle-Ups 400m Run 21 Push Press (50/35kg) 15...

MOBILITY 6.30-7.00pm (Half Hour class) Deadlift 1RM Finisher for time: 1km Run 50 x (1 Burpee, 1 Double Under)  ...

If you haven't yet submitted your score for 13.5 get it in before 9am today and finalise your Open result. “The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval: 3 Power Cleans (60/40kg) 6 Pushups 9 Squats httpv://www.youtube.com/watch?v=kPZvtIDLjpI...

MOBILITY 6.45-7.30am and 7.30-8.15am WOD A) For time: 100 Double Unders Then 2 rounds of * *25 Kettlebell Swings (24/16kg) *25 Pushups *25 Situps 100 Double Unders OR B) Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (45/30kg) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed...

"Elizabeth" 21-15-9 Cleans (60/40kg) Ring Dips If you are intending to do 13.5 in the very near future do this workout as a Power Clean, otherwise they are full Squat Cleans. httpv://www.youtube.com/watch?v=Y9kYOYgSlhY Cut to 16:00 minutes to get to the start of the action....

MOBILITY 6.15-7.00pm Games Open WOD 13.5 will be on at 7.00pm tonight. WOD Push Press 3RM Finisher: 21-15-9 SDHP @ 50% of 3RM PP Weighted Situps (10kg) httpv://www.youtube.com/watch?v=Gb6HpuO2WpU...

For time: 800m Row 70 Kettlebell Swings (24/16kg) 60 Double Unders 50 Wall Ball (9/6kg) 400m Run 30 Box Jumpovers (24/20") 20 Burpees 10 HSPU httpv://www.youtube.com/watch?v=dhdJUUi5PMw NO DOUBT!...

MOBILITY 6.15-7.00pm WOD Power Snatch - 10 single efforts to work up to 1 RM. Increment across the set. 1-1-1-1-1-1-1-1-1-1 AMRAP in 15 minutes: 5 Overhead Squats @ 70% of 1RM 7 Chest-to-Bar Pullups 9 Hand Release Pushups  Michael L - farmer carry...

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