Daily WOD

Note: The gym will be closed for the public holidays on Good Friday, April 6 and Easter Monday, April 9. We will be posting workouts that you can do at home. We are open on Saturday, April 7. ADDITION TO THE TIMETABLE: As of today we are...

Note: The gym will be closed for the public holidays on Good Friday, April 6 and Easter Monday, April 9. We will be posting workouts that you can do at home. ADDITION TO THE TIMETABLE: As of tomorrow we are adding a 9:30am class to the timetable...

Today we begin the Healthy Habits Challenge.  At 9.30am we will be outlining the conditions of the competition and benefits of the dietary approach involved. WOD "Murph" For time: 1.6 km Run 100 Pullups 200 Pushups 300 Squats 1.6 km Run If  you have a 10kg vest wear it. Scaling options, as always, will be...

Double AMRAP #1 - AMRAP in 8 minutes: 7 Toes to Bar 7 Box Jumps (30/24") Rest 3 minutes, then: #2 - AMRAP in 8 minutes: 7 KB Swings (32/24kg) 7 Weighted Situps (10/10kg)  ...

10 sets to find max load. The first set begins with an unloaded bar and all movements must be completed without dropping the bar for the set to count. 1 Power Clean - 5 Front Squats - 1 Push Press  ...

Note: The gym will be closed for the public holidays on Good Friday, April 6 and Easter Monday, April 9. We will be posting workouts that you can do at home. Next month we begin the Healthy Habits Challenge.  This Saturday at 9.30am we will be outlining...

Games WOD 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 3 Thrusters 45/30kg 3 Chest to Bar Pullups 6 Thrusters 45/30kg 6 Chest to Bar Pullups 9 Thrusters 45/30kg 9 Chest to Bar Pullups Continue incrementing by 3 reps of each movement every round. OR 7 Rounds for time: 400m Run 10...

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