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    Daily WOD

    6am, 8am A) Press 5-5-5 B) Push Press 10-10-10 C) Push Jerk 3-3-3 7am "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats 7am Weightlifting The Master and the Apprentice ...

    11 December, 2015 /

    Gym timetable: We will be running close to a full timetable until Dec 23 depending on numbers. On Dec 24 there will be one class in the morning at 7am and then the gym will be closed from Dec 25 to Jan 1. The normal timetable...

    10 December, 2015 /

    20 minutes to work on each complex A) Snatch + Hang Snatch + Overhead Squat B) Clean + Hang Clean + Push Jerk https://www.youtube.com/watch?v=B0KyiE1j0Jg...

    09 December, 2015 /

    With a 20 minute time cap: 50 Box Jumpovers (24/20") Then AMRAP 5 Pull-ups (^C2B) 10 DB Power Snatches (20/15kg) (^KB Snatches 24/16kg) 20 Double Unders (^UB) - Alternate hands for the Snatches Rnd 1 - 10 x L Rnd 2 - 10 x R Kelsey, Dani B ...

    08 December, 2015 /

    All members please note: We have posted a notice at the gym regarding a small increase to membership prices effective January, 2016. Please read the notice and write your name on the sheet provided to indicate that you have read it. If you have any...

    07 December, 2015 /

    EMOM for 7 minutes: A) 5 Cleans B) 30 Second Row for Cals C) 10/7 HSPU or 2 Rope Climbs + 20 D-U or 10 Situps + 6 Dumbbell Power Snatches (1 x 20/15kg) - complete 7 intervals at each station before rotating - 2 minutes to transition between stations B    ...

    06 December, 2015 /

    6am, 8am A) Thruster 5-5-5 B) "Open 12.5" (also 11.6) AMRAP in 7 minutes: 3 Thrusters (45/30kg) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-ups etc. 7am For time: 50 Pull-ups 400m Run 21 Dumbbell Cleans (2 x 15/10kg) 800m Run 21 Dumbbell Cleans 400m Run 50 Pull-ups NO WEIGHTLIFTING CLASS TODAY Pink towel for the toughest workouts ...

    04 December, 2015 /

    With a 10 minute time cap for each: A) For time: 1000/800m Row Then 50-40-30-20-10 Double Unders 10-10-10-10-10 Pistols B) 4 rounds for time: 20 Box Jumps (24/20") 20 Toes-to-Bar Simon M  ...

    02 December, 2015 /
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