Daily WOD

MOBILITY 6.45-7.30am 7.30-8.15am There was a fine display of Party Pants yesterday. Performance did not seem to suffer too much as a result, and there was only one wardrobe malfunction that I was aware of. Not all of the photos are appropriate for public viewing but there will be...

Party Pants Friday – Wear your loudest, most rockin’ exercise dacks. There are two options for today’s workout. Option #1 Private Party Pants - Choose either Group A or Group B and complete a 20 minute AMRAP with those movements. Option #2 Party Pants Pursuit – With this option you...

MOBILITY 6.15-7.00pm Party Pants Friday - Wear your loudest, most rockin' exercise dacks. WOD Barbell Complex: Power Clean + Hang Clean + Jerk Then OTM for 12 minutes: 1 Barbell Complex 10 Pushups [caption id="attachment_4337" align="aligncenter" width="640"] Party Pants Friday example[/caption]...

“Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) New weight for the guys so their record sheet is clean. ...

MOBILITY 6.15-7.00pm WOD For time: 50 Kettlebell Swings (24/16kg) *10-9-8-7-6-5-4-3-2-1 *Box Jumps (30/24") *SDHP (50/35kg) *Knees-to-Elbows 800m Run [caption id="attachment_4329" align="aligncenter" width="640"] Chad Mackay and Krusher[/caption]...

Push Press 3-3-3 Front Squat 3-3-3 Optional Finisher "Annie" 50-40-30-20-10 Double Unders Situps httpv://www.youtube.com/watch?v=id4XtnLsw7c...

MOBILITY 6:45 - 7.30am 7.30 - 8.15am WOD A) "Cindy" AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats OR B) "Betty" 5 rounds for time: 12 Push Presses (62.5/45kg) 20 Box Jumps (24") httpv://www.youtube.com/watch?v=h9LtE6jyArs...

NO 5am CLASS TODAY. All other classes as per normal timetable. 4 Person Team WOD (Similar to Regional Workout 11.6) 400m Run 20 Calories (Row) 30 Burpees 40 Kettlebell Swings (24/16kg) 50 Goblet Lunges (24/16kg) 400m Run - The team must also transport a plyo box and 20kg plate around the circuit....

There is no 5am class on Friday. Energex is cutting the power off at 4am for testing and we are not sure whether power will be restored before 5am. The 6am class will run as per normal. MOBILITY CLASS 6.15-7.00pm WOD Regional 13.4 For time: 100 Wall Balls (9/6kg -...

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