Daily WOD

Tuesday, 27/01/15

For time: 25 Back Squats (70/50kg. Cleaned) 50 Box Jumps (24/20") 75 Wall Ball (9/6kg) 100 Squats or 25 Back Squats (70/50kg) 25 Box Jumps (24/20") 25 Wall Ball (9/6kg) 25 Squats 25 SDHP (40/30kg) 25 Box Jumps (24/20") 25 Push Press (40/30kg) 25 Squats Great video, watch it all the way through. httpv://www.youtube.com/watch?v=q0nQvLJXFi8...

Monday, 26/01/15

Australia Day Public Holiday Only classes on today: Open Gym 5:00 to 7:00pm On-Ramp 7:00 to 8:00pm A) Clean and Jerk 10 x 2 B) Games Open 11.3 AMRAP in 5 minutes of: 1 Clean (75kg/50kg) – This includes a full squat to complete as Rx’d. 1 Jerk (75/50kg) ...

Sunday, 25/01/15 – Rest Day

For the Australia Day Public Holiday on Monday there will be an Open Gym between 5 and 7pm and the On-Ramp Program from 7 to 8pm.  No other classes. ...

Saturday, 24/01/15

For the Australia Day Public Holiday on Monday there will be an Open Gym between 5 and 7pm and the On-Ramp Program from 7 to 8pm. No other classes. Mobility is on today at 7.30am. “Open Test” (compare to Jan 28, 2014) AMRAP in 20 minutes: 50 Wall Ball...

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