Daily WOD

Wednesday, 10/02/16

"Open 15.3" AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Ball (9/6kg) 100 Double Unders Qld Masters League Podium ...

Tuesday, 09/02/16

A) Hang Power Cleans 5 - 5 - 5 @70 - 80% of 1RM - 10 minutes B) Partner AMRAP in 20 minutes: 15 Hang Power Cleans (40/25kg) (^60/40kg) 200m Run 15 Box Jumps (24/20") - Rnd 1: A - HPC, B - Run, A - Box Jumps - Rnd 2: B - HPC,...

Monday, 08/02/16

A) Barbell Complex for max load 3 Push Jerks 3 Pause Front Squats (2 sec pause in squat) B) 5 rounds for time: 8 One Arm Kettlebell Thrusters (4L, 4R. 16/8kg) (^24/16kg) 8 Toes-to-Bar (^Unbroken) Nicole, Loz and Trinz - just three out of many volunteers that helped make the day happen. THANK-YOU...

Sunday, 07/02/16 – Rest Day

Saturday, 06/02/16

NO REGULAR CLASSES TODAY The calm before 140 Masters athletes give it their all in the Queensland Throwdown. ...

Friday, 05/02/16

Due to the Qld Masters League Throwdown being held at the gym tomorrow there will be no regular classes. Volunteers for the early shift and Athletes please be at the gym by 6:30am. Friday WOD A) Bench Press 5 RM B) Deadlift 5 RM Denis ...

Thursday, 04/02/16

Reminder that due to the Qld Masters League Throwdown being held at the gym this Saturday, Feb 6 there will be no regular classes. Volunteers for the early shift and Athletes please be at the gym by 6:30am. “Barbara” 5 rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest...

Wednesday, 03/02/16

A) Ground to Overhead 10 - 8 - 6 - 4 - 2 - 2 - 2 B) "Open 13.4" Incrementing AMRAP in 7 minutes: 3 Clean and Jerk (62.5/45kg) 3 Toes-to-Bar 6 Clean and Jerk (62.5/45kg) 6 Toes-to-Bar 9 Clean and Jerk (62.5/45kg) 9 Toes-to-Bar etc...

Tuesday, 02/02/16

A) Overhead Squat 3 - 3 - 3 - 3 - 3 B) Back Squat 3 - 3 - 3 - 3 - 3 Megan ...

Monday, 01/02/16

A) For time: 800m Row 40 Box Jumps (24/20") 30 Hang Power Cleans (52.5/35kg) 20 Ring Dips - 12 minute time cap - Extra challenge if you finish early: EMOM for time remaining 10 Pull-ups and/or 10 Push Presses (or 5/5) B) 5 minutes to warm up Power Snatches, then EMOM for 7 minutes 3 Power...