Daily WOD

Friday, 06/02/15

A) Cluster (Squat Clean Thruster) 5 RM Touch'n'Go B) Row 5 x 200m Sprints (Rest one minute between sets) Score  = Slowest + Fastest interval ...

Thursday, 05/02/15

A) AMRAP in 20 minutes: 5 Deadlifts (100/70kg) 10 Wall Ball (9/6kg) 15 Situps or B) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats httpv://www.youtube.com/watch?v=lOOsypbsu4g...

Wednesday, 04/02/15

A) Weighted Dips 7 x 2 B) #1 3 rounds for time: 2 x (1 Wall Climb + 10 Shoulder Taps) 10 Box Jumpovers (24/20") 30 Double Unders or #2 30 HSPU 30 Burpee Box Jumpovers (24/20") 150 Double Unders ...

Tuesday, 03/02/15

A) Push Jerk 4 x 6 x 75% B) For time: Back Squat (Choose your own weight) 2000kg (Men. eg. 20 x 100kg or 40 x 50kg) 1500kg (Women) + 20 Strict Pull-Ups ...

Monday, 02/02/15

Partner WOD For time: 120 Kettlebell Swings (24/16kg. 15 reps each until complete) *10-10 - 8-8 - 6-6 - 4-4 - 2-2 (Each partner completes a full round before changing over) *Cleans (45/30kg) (^62.5/45kg) *Toes-to-Bar *Pushups Then 800m Run (Together) ...

Sunday, 01/02/15 – Rest Day

Saturday, 31/01/15

All the best to the team throwing down at the Gold Coast Teams Hit Out. Stef P, Sharelle, Gemma, Chris P, Milo and Speedy. Go you good things! WOD Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes: 5 Shoulder to Overhead (52.5, 35kg) 10...

Friday, 30/01/15

A) Front Squat 6 x 6 x 75% B) The full workout is a good Open Gym WOD so here's some scaling options for you to consider if you're doing the squats in the morning classes and also want to hit the metcon: #1 For time: 1000m Row Then 10 x 5 Thrusters (45/30kg)...

Thursday, 29/01/15

With a 20 minute time cap begin each 10 minute block with an 800m Run then cycle through the reps of Pull-Ups, Pushups and KB Swings in the time remaining. 0:00 - 10:00 800m Run Then AMRAP 10 Pull-Ups 10 Pushups 10 Russian KB Swings (24/16kg) 10:00 - 20:00 800m Run Then continue AMRAP...

Wednesday, 28/01/15

Alternating on the minute for 20 minutes: A) 2 Snatches B) 2 Deadlifts The aim is to go as heavy possible on each lift. The lift can be two singles and you have the full minute to complete the lifts. They do not have to be touch'n'go.  ...