Daily WOD

Friday, 23/01/15

For the Monday Public Holiday there will be an Open Gym between 5 and 7pm and the On-Ramp Program from 7 to 8pm. No other classes. A) Push Press 5 RM - off the deck - continuous reps B) 3 rounds for time: 10 Push Presses @ 60% of 5RM 10 Front Squats ...

Thursday, 22/01/15

A) Back Squat 1RM and/or 20 RM B) For time: 20 Bar Muscle-Ups Team Sloman ...

Wednesday, 21/01/15

A) 2 minute Row 1 minute Rest 2 minute Row AMRAP Calories B) AMRAP in 5 minutes 3 Rope Climbs (Bring long socks. Sub 8 strict Pull-Ups) 12 Kettlebell Swings (24/16kg) C) AMRAP in 5 minutes: 40 Double Unders 20 Dumbbell Ground to Overhead (alt. one arm 20/15kg. Change of hands occurs when the DB is on...

Tuesday, 20/01/15

A) Overhead Squat 5 RM B) 5 rounds for time: 10 Wall Ball (9/6kg) 10 Toes-to-Bar Rx+ 50 Wall Ball (9/6kg to 11.5/10') 50 Toes-to-Bar ...

Monday, 19/01/15

5 rounds for time: 8 Deadlifts (100/70kg) (^125/90kg) 10 Hand Release Pushups (^Strict HSPU) 12 Pull-Ups (^Chest-to-Bar) 400m Run ...

Sunday, 18/01/15 – Rest Day

Saturday, 17/01/15

Registration for the 2015 Games Open is live. Click here to register. This year there will be an Rx'd Division and a Scaled Division. At this stage you do not need to nominate which division you will compete in. When you register you will be asked...

Friday, 16/01/15

A) Bench Press 7 x 2 x 85% B) 5 rft: 16 KB Swings (24/16kg) 8 Ring Dips All the best Kate! ...

Thursday, 15/01/15

A) Clean - 12 minutes to work to a heavy single B) Rotating EMOM for 12 minutes - 3 Cleans - 50 Double Unders - 15 Wall Balls (9/6kg) Lydia Valentin - 140kg Clean httpv://www.youtube.com/watch?v=ZajjXp-iN_s...

Wednesday, 14/01/15

A) Snatch - 12 minutes to work to a heavy single B) AMRAP in 12 minutes: 10 Calorie Row 10m Weighted Lunge (1 x 24/16kg KB. 1m = 1 rep) 10m Burpee Broad Jump (1m = 1 rep) (alternate the order of the Lunges and Burpee Broad Jumps each round) Here's a few shots...