Daily WOD

BRING YOUR RUNNING SHOES (Or, if modifying, your Burpee Pants) Death by 10 Metres - Complete one 10m shuttle in the first minute, two 10m shuttles in the second minute, three 10m shuttles in the third minute and so on until you are unable to complete the...

MOBILITY 6.15-7.00pm "31 Heroes" AMRAP in 31 mins of: 8 Thrusters (70/47.5kg) 6 Rope Climbs 11 Box Jumps (30/24") -This is a Partner WOD -Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (20/10kg). -Once Partner #2 returns from the run, Partner #1 will grab the...

Healthy Habits Challenge has come to a close. Please contact April with your final results. Snatch 20 mins to find 1RM Then "Isabel" For time: 30 Snatches (62.5/45kg) Switching to the new weights typically used for the Open workouts means we start tomorrow with a clean sheet for the gym records board....

MOBILITY 6.15-7.00pm Tuesday is the last day of the Healthy Habits Challenge. After it is locked away please email April with your final stats. WOD Snatch Balance + 2 Overhead Squats 20 minutes to find your max load. Then 10 rounds for time*: 15 Kettlebell Swings (24/16kg) 15 Situps *15 minute cutoff Click here to...

Hang Power Snatch 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 Deadlifts (60/40kg) 15 Push-ups (15 minute cutoff) Click here to compare your results for this metcon ...

MOBILITY 6.45 - 7.30am 7.30 - 8.15am WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Score for each round is the lowest number of reps completed in any of the 8 intervals. Tally score from each station for total score. httpv://www.youtube.com/watch?v=pXHm0PVqjoQ You might recognise...

FOR TIME Completing a 400m Farmer Carry (2 x 24/16kg KB) at any point during the workout, also complete: *10-8-6-4-2 reps of *Cleans (65/45kg) *Floor Wipers + 100 Double Unders 1 Minute Kettlebell Plank httpv://www.youtube.com/watch?v=ft8k9uET6tY&feature=endscreen...

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]...

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