Daily WOD

A) "Diane" 21-15-9 reps for time: Deadlift (100/70kg) HSPU or B) "Fran" 21-15-9 reps for time: Thrusters (43/30kg) Pull-Ups 9.30am Technique and Skills - Kipping Pull-Up - Clean Pulls from blocks httpv://www.youtube.com/watch?v=jcValTQIKGo httpv://www.youtube.com/watch?v=8ICLv8bJWYk...

AMRAP in 15 minutes: 5 Muscle-Ups 10 Box Jumps (30/24") 15 Wall Balls (9/6kg) [caption id="attachment_5254" align="alignright" width="448"] Kate L[/caption]...

Mobility 6.15pm WOD A) Back Squat 2-2-2-2-2 B) For time: 40 Pull-Ups 40 Pushups (7 minute cut-off) ...

“Abbate” For time: 1.6km Run 21 Clean and Jerk (70/47.5kg) 800m Run 21 Clean and Jerk (70/47.5kg) 1.6km Run ...

Mobility - Shoulder focus 6.15pm WOD For time: 5 Rope Climbs 10 Dead Ball Ground-to-Shoulder 20 Calories (Row) 40 Kettlebell Swings 80 Situps 160 Double Unders [caption id="attachment_5230" align="aligncenter" width="391"] Susan S[/caption]...

A few things: - Registration for the Dec 7 event will close this Saturday. We have over 70 people registered so far. If you are wondering if you should register don't stress about it the workouts will be no more difficult than the ones you do on...

6.30am WOD 7.30am WOD (downstairs) and Mobility (upstairs) 8.30am WOD 9.30am Technique/Skills  WOD A) "Helton 3 rounds for time: 800m Run 30 Dumbbell Squat Cleans (20/15kg) 30 Burpees Or B) “Rahoi” AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar-facing Burpees 9.30am Technique/Skills - Overhead Squat - Snatch Balance ...

For time: 100 Double Unders 800m Run Then 5 rounds of: 20 Handstand Shoulder Taps 15 Hand Release Pushups 10 Hang Power Cleans (60/40kg) 800m Run 100 Double Unders httpv://www.youtube.com/watch?v=_sO_V5NDdcQ...

Mobility 6.15pm WOD - Snatch Heavy triples. These will be performed as three separate reps but all three lifts must be completed  inside a 30 second time limit. httpv://www.youtube.com/watch?v=7j6EOYk3oNA...

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