Daily WOD

For time: 2 Rope Climbs (Sub 20 calories on the rower) 50 Kettlebell Swings (24/16kg) Then seven rounds of: 10 Wall Ball (9/6kg) 10 Kettlebell Clean and Press (24/16kg) ...

"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: The first 8 intervals are Pull-ups The second 8 intervals are Push-ups The third 8 intervals are Sit-ups The last 8 intervals are Squats. There is no rest between exercises. Score is total...

The new timetable will come into effect as of next week.  New classes have been added at 7:00am on Tuesday and Thursday morning and at 4:00pm on Tuesday and Thursday afternoon. The classes that have been running at 7pm on Monday, Wednesday and Thursday night...

A) Cleans 1-1-1-1-1 B) At 75% of 1 RM on the minute, every minute for 12 minutes: 4 Cleans + 3 Chest to Overhead on the odd minutes + 3 Strict Pullups on the even minutes (with the option to scale up to weighted pullups) httpv://www.youtube.com/watch?v=QPO0LuDxXUE...

2 rounds for time of: 200 Single Skips 35 Back extensions 35 Overhead Lunges (20/15kg) 35 Sit-ups 35 Kosciusko Climbers (Thanks to Cam Leggatt for this innovation) ...

Either A) "Hammer" 5 rounds for time: 5 Power Cleans (60/40kg) 10 Front Squat (60/40kg) 5 Jerks (60/40kg) 20 Pullups 90 second rest OR B) J-WOD #1 For time: 100 Double Unders Then 4 rounds of * *25 Kettlebell Swings (24/16kg) *25 Pushups *25 Situps 100 Double Unders httpv://www.youtube.com/watch?v=eQ5n3rgQy4Q...

AMRAP in 20 minutes: 10 Deadlift (100/60kg) 20 Squats 30 Double Unders 400m Run ...

The weightlifting class for 7pm tonight has been cancelled. A) Power Snatch 3-3-3-3 B) “Randy” For time: 75 Power Snatch (35/25kg) Full Snatch movement into the squat: ...

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