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    Daily WOD

    This Saturday we will be running the "Open 15.5" workout as we would for heats on a comp day. There is a booking sheet at the gym to nominate a time slot for you to complete the workout. You can text or email me as well...

    10 January, 2016 /

    6am, 8am A) "Open 13.2" AMRAP in 10 minutes: 5 Shoulder to Overhead (52.5/35kg) 10 Deadlifts (52.5/35kg) 15 Box Jumps (24/20") B) Push Press - 10 RM - No racks 7am AMRAP in 20 minutes: - First 10 minutes 5 Toes-to-Bar 10 Alt. Dumbbell Power Snatch (1 x 20/15kg) 15 Box Jumps (24/20") - Second 10 minutes: 5 Toes-to-Bar 10 Dumbell Box Stepovers (1...

    08 January, 2016 /

    It's been a big week of barbell work. Today is a good day to work some lighter reps and sprint through a couple of short met cons. A) Hang Power Clean 15 - 15 - 15 B) For time: 200m Row 100 Double Unders C) For time: 25 Pushups 25 Situps 100 Double Unders Registration opens on January 15...

    07 January, 2016 /

    A) "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Run - 1 minute rest between rounds B) Cluster - heavy singles Gruzz ...

    06 January, 2016 /

    A) 15 minutes to work up to a heavy Power Clean B) Press 7 - 7 - 7 - no racks C) 3 rounds for time: 20 OH Lunges (20/15kg) 15 Ring Dips 10 SDHP (45/30kg) - 10 minute time cap https://www.youtube.com/watch?v=wI__fyh3bjc...

    05 January, 2016 /

    A) 15 minutes to work up to a heavy Hang Clean B) Hang Clean Pulls 3 x 5 C) EMOM for 10 minutes: 5 Burpees (^alt. single leg) 5 Wall Ball (9/6kg) (^increase height of target or weight of medball) 5 Second Handstand Hold (^Freestanding) AMAZING PEOPLE. Please watch this. https://www.youtube.com/watch?v=_XVEmL2gcOM...

    04 January, 2016 /

    A) 15 minutes to work up to a heavy Clean B) Strict "Nicole" AMRAP in 20 minutes: 400m Run Strict Pull-Ups - If you are unable to do more than 5 consecutive Strict Pull-Ups round out 10 reps per round with Kipping Pull-Ups. - If you do not have bodyweight Strict Pull-Ups choose...

    03 January, 2016 /

    Normal timetable resumes. Come in fired up to rip into 2016! Taking a message from Khalipa in the following video - Do it for yourself. Do it because you want to be in better shape than 99% of the population, and have a good time doing it....

    01 January, 2016 /
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