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    Daily WOD

    A) “Helen” 3 rounds for time: 400m Run (^800m) 21 KB Swings (24/16kg) (^32/24kg) 12 Pull-Ups (^Strict or 6 Muscle-Ups) or B) “Mary” AMRAP in 20 mins: 5 HSPU 10 Pistols (alternating) 15 Pull-Ups [caption id="attachment_7808" align="aligncenter" width="556"] Damo I hanging with style and the Big Easy[/caption]...

    07 November, 2014 /

    AMRAP in 3 minutes: 3 Power Snatches (62.5/45kg) 20 Double Unders Rest 3 minutes AMRAP in 4 minutes: 4 Power Snatches (52.5/35kg) 20 Double Unders Rest 4 minutes AMRAP in 5 minutes: 5 Power Snatches (42.5kg/25kg) 20 Double Unders ...

    06 November, 2014 /

    Back Squat 10 x 4 x 80% or 10 x 2 x 90% [caption id="attachment_7790" align="aligncenter" width="640"] Felix, Dion, Brett[/caption]  ...

    05 November, 2014 /

    “Roy” 5 rounds for time: 15 Deadlifts (102.5/70kg) 20 Box Jumps (24") 25 Pull-ups httpv://www.youtube.com/watch?v=CCEzBafj3eY&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

    04 November, 2014 /

    A) Weighted Dips 6 x 3 B) Farmer's Walk 6 x 10m C) For time: 20 Deadball Ground to Shoulder [caption id="attachment_7771" align="aligncenter" width="640"] Team WOD mayhem[/caption]...

    03 November, 2014 /

    Mo-Billi-ty - This session will run each Monday night at 6.15pm unless otherwise advised WOD Thruster 3-3-3-3-3-3 Add weight each set up to the weight you might expect to hit in the workout. Then: With a continuously running clock complete 5 thrusters every minute. 0 - 5 (35/25kg) 5 - 10 (42.5/30kg) 10 -...

    02 November, 2014 /

    All classes are on as per the current timetable. WOD Games Open 13.4 Incrementing AMRAP in 7 minutes: 3 Clean and Jerk (62.5/45kg) 3 Toes-to-Bar 6 Clean and Jerk (62.5/45kg) 6 Toes-to-Bar 9 Clean and Jerk (62.5/45kg) 9 Toes-to-Bar...

    31 October, 2014 /

    10 rounds for time: 4 Strict Pull-Ups (^Weighted Pull-ups or 2 Strict Muscle-Ups) 7 Box Jumps (24/20") (^30/24") 10 KettleBell Swings (24/16kg) (^32/24kg) httpv://www.youtube.com/watch?v=KC1rS-LpzM4...

    30 October, 2014 /

    A) Front Squat 3 x 3 x 85 - 90% B) OTM for 10 minutes: 3 Hang Power Cleans (60/40kg) (^80/55kg) 6 Bar Facing Burpees [caption id="attachment_7734" align="aligncenter" width="427"] Glen and Chad[/caption]  ...

    29 October, 2014 /
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