Daily WOD

Monday, 07/01/13

Clean and Jerk 1RM OTM for 10 mins: 3 Squat Cleans 7 Lateral Burpees httpv://www.youtube.com/watch?v=ozYKEHerKCQ...

Sunday, 06/01/13 – Rest Day

httpv://www.youtube.com/watch?v=KyitiFSns2c...

Saturday, 05/01/13

Either A) “Bradshaw” 10 rounds for time: 3 Handstand Pushups 6 Deadlifts (100/70kg) 12 Pullups 24 Double Unders Or B) For time: *21-18-15-12-9-6-3 *Kettlebell Swings (24/16kg) *Grasshoppers 400m KB Carry (24/16kg) 400m Run ...

Friday, 04/01/13

"White" 5 rounds for time: 3 Rope Climbs 10 Toes-to-Bar 21 OH Walking Lunges (20/15kg) 400m Run ...

Thursday, 03/01/13

Overhead Squat 3-3 Front Squat 3-3 Back Squat 3-3 ...

Wednesday, 02/01/13

Welcome back to the box for another year of pursuing your health and fitness goals. Many of you have been with us for six months or more so you can expect to see some workouts that you have done previously come up again soon. This...

Tuesday, 01/01/13 – Happy New Year!

GYM CLOSED TODAY. Normal timetable resumes on Wednesday, get fired up to start the year with a classic workout and a great benchmark of your current level of fitness. ...

Monday, 31/12/12

Classes today: 6am 5pm For time: 1000m Run 50 Pushups 20 Hollow Rocks 800m Run 50 Overhead Lunges (20/15kg) 20 Hollow Rocks 400m Run 50 Wall Ball (9/6kg) 20 Hollow Rocks httpv://www.youtube.com/watch?v=VyrUmzIHmzw httpv://www.youtube.com/watch?v=iO6hltfjyzg...

Sunday, 30/12/12 – Rest Day

Saturday, 29/12/12

Classes today: 7.30am 8.30am OPEN WOD 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20") 12 Push press (52.5/35kg) 9 Toes-to-bar httpv://www.youtube.com/watch?v=mMU4_evJHKA&feature=player_embedded...