Daily WOD

Thursday, 21/01/16

A) Power Clean 10-8-6-4-2-2-2 B) Front Squats 4-4-4-4 - no racks ...

Wednesday, 20/01/16

4 x 4 minute AMRAPs, resting 1 minute between rounds. AMRAP 1: 3 Jerks (62.5/45kg) 6 Pull-Ups Round 2: 3 Strict HSPU 6 Deadlifts Round 3: 3 Jerks 6 Deadlifts Round 4: 3 Strict HSPU 6 Pull-Ups - continue the following AMRAP from the corresponding rep of the previous AMRAP. - e.g. If at the end of AMRAP 1...

Tuesday, 19/01/16

For time: 800m Row 5 Rope Climbs 80 Double Unders 50 Toes-to-Bar 50 Pushups 80 Double Unders 5 Rope Climbs 800m Run Kathryn ...

Monday, 18/01/16

On Saturday, Feb 6 we are hosting the Qld Masters League State Throwdown. With approximately 140 registered athletes this is going to be a very busy day and there will be no regular classes. We anticipate the event will run from 7am to 3pm and if...

Sunday, 17/01/16 – Rest Day

Saturday, 16/01/16

There are no 6am and 8am classes today but there are still lots of spots left to book in for the barbell WOD. Check our Facebook page for available times. "Open 15.5" For time: 27 – 21 – 15 – 9 reps of: Calories (Row) Thrusters (43/30kg) 7am Barbell Free "TK" AMRAP in...

Friday, 15/01/16

The Barbell Free and Weightlifting classes at 7am will run as per usual on Saturday.  Spots available (as at Thursday, 5pm) for the Saturday barbell workout time slots are as follows: 5:40 (2), 6:55 (8), 7:20 (6), 7:45 (7), 8:10 (2), 8:35 (4) Friday WOD A) Heaving Snatch Balance 5 x...

Thursday, 14/01/16

- Gymnastics is on tonight at 6:45pm with April - Muscle-Ups, strength and skill work, core strength and flexibility. - Remember to book in for the barbell WOD on Saturday. Other than the booking process this is a regular Saturday workout. We are organising it this...

Wednesday, 13/01/16

For time: 3 x 400m Run 20 Pull-Ups 20 Overhead Squats (45/30kg) - cutoff at 15 minutes 100 Double Unders - cutoff at 20 minutes 2 x 400m Row 10 Chest-to-Bar Pull-Ups 10 Hang Snatches (45/30kg) - cutoff at 30 minutes Mick G ...

Tuesday, 12/01/16

A) Power Snatch - 15 minutes to work up to heavy singles B) AMRAP in 12 minutes: 200m Run 10 Pushups 5 Power Snatches (60/40kg) https://www.youtube.com/watch?v=fJ_vjW6qvCg...