Daily WOD

Today's workout is the second of the two Australian Hero WODs. 2 Mates, 2 Heroes, 2 Rounds, 1 WOD "Galagher and McDonald" 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pullups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pullups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pullups 12 Front...

A) “Nancy” 5 rounds for time: 400m run 15 Overhead squats (42.5/30kg) Or B) End Of The World WOD Partitioning as required, in any order, complete the following for time: 3km Run 6 Rope Climbs 12 Bar Muscle-Ups 24 HSPU 48 Wall Ball 96 Situps 192 Double Unders    ...

* Our end of year BBQ is on this Saturday (8th) at 12.00 pm at the Sherwood Arboretum, Jolimont Street, Sherwood. It will be a social afternoon of relaxed activity so families are welcome – touch footy etc. It is self-catering for meat and drink. We...

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*As of next week 4pm classes will be added to the timetable for Monday and Wednesday. A) Power Clean 1-1-1 B) Every minute on the minute for 12 minutes complete: 1 Power Clean (at no more than 75% of 1RM) 2 Front Squats 1 Jerk 20 Double Unders httpv://www.youtube.com/watch?v=-fUzVq5CfNI As good as it gets....

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A) Deadlift 3-3-3-1-1-1 B) 7 rounds for time: 5 Toes-to-Bar 10 Wall Ball (9/6kg) Congratulations to Jen and Jean-Marc....

*The Healthy Habits Challenge has come to a close. Please submit your final scores by Tuesday to allow April to determine final standings. If you have made significant gains over the last month the real challenge begins now - maintain the good work. Today's workout is...

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