Daily WOD

Wednesday, 29/10/14

A) Snatch 1RM You will have the choice to work on this throughout the session or to hit the metcon as well. B) For time: 800m Row 30 Power Snatches ( @50% of 1RM Snatch ) 800m Run httpv://www.youtube.com/watch?v=cWrmIF0JZXQ...

28 October, 2014 / 4 Comments

Tuesday, 28/10/14

A) Deadlift 5 x 3 x 90% B) 4 rounds for time: 15 Pushups 15 Snatch Grip Barbell Row (30/20kg) [caption id="attachment_7718" align="aligncenter" width="640"] Billi at WOD for Harper[/caption]...

27 October, 2014 / 6 Comments

Monday, 27/10/14

Two 10 minute AMRAPs A) "DG" 8 Toes-to-Bar 8 DB Thrusters (2 x 15/10kg DB) 12 Lunges (2 x 15/10kg DB) 1 full round = 28 reps B) 4 Shuttles (6m> + 6m< = 1 rep, so 4 reps) 30 Double Unders (10 Doubles = 1 rep, so 3 reps) 4 Shuttles (4 reps) 30 sec...

26 October, 2014 / 3 Comments

Sunday, 26/10/14

We have a large group heading out to Ipswich today to be involved in this very worthwhile cause. ...

25 October, 2014 / 0 Comments

Saturday, 25/10/14

There is another ticket to the Pan Pacific Masters available. If you are interested speak with one of the trainers at the gym. 7.30am Mo-Billi-ty WOD 6.30, 7.30, 8.30am A) Thruster 5 RM B) Infinite OTM “Bergeron Beep Test” 7 Thrusters (35/25kg) 7 Pull-Ups 7 Burpees Continue on the minute for as long as you are able. Once you...

24 October, 2014 / 1 Comment

Friday, 24/10/14

A) Power Clean 10-9-8-7-6-5-4-3-2-1 Add weight each set. Also choose one movement from the following two options to perform as a super set: B) HSPU Handstand Walk (metres) Pushups C) GHD Situps V-Ups Situps Open Gym Metcon 3 rft: 60 Double Unders 20 Deadlifts (60/40kg) 10 Alternating Kettlebell G2OH httpv://www.youtube.com/watch?v=O_LS0gkQTx8...

23 October, 2014 / 5 Comments

Thursday, 23/10/14

If anyone aged 30+ would like to enter the Pan Pacific Masters Brendan Matthews has a ticket available. His contact details are on the community board at the gym. A) For time: 5km Row B) AMRAP in 10 minutes: 5 Power Snatches (60/40kg) 7 Ring Dips 9 DB Hang Cleans (2 x 20/15kg) [caption...

22 October, 2014 / 4 Comments

Wednesday, 22/10/14

All members - It is great to see so many of you using the Crossover Symmetry and some of you are already noticing a positive difference as a result. As a reminder though, when you are finished using it please hook the system back up...

21 October, 2014 / 2 Comments

Tuesday, 21/10/14

A) Press 3 x 7 x 75-80% Then Max Effort Push Press in 1 minute at heaviest weight B) Front Squat 3 x 7 x 75-80% Then Max Effort Front Squat in 3 minutes - Score = Load x Reps (you may choose any weight to load on the bar) ...

20 October, 2014 / 2 Comments

Monday, 20/10/14

Mo-Billi-ty - 6.15pm WOD Rotating through the three movements, OTM for 24 minutes: 10 Toes-to-Bar (Optional Extra - 10 Pushups) 10 KettleBell Swings (Optional Extra - 10 SDHP) 10 Weighted Lunges (Optional Extra - Plank for the remainder of the minute) - You can also scale the Optional Extras to a suitable level...

19 October, 2014 / 4 Comments