Daily WOD

Friday, 19/09/14

AMRAP in 20 minutes: 2 Cleans (60/40kg) (^80/55kg) 4 Toes-to-Bar (^Bar Muscle-Ups) 8 KB Swings (24/16kg) (^ 32/24kg) 16 Double Unders (^UB) [caption id="attachment_7403" align="aligncenter" width="640"] 9.30am crew[/caption]...

Thursday, 18/09/14

"Bradley" 10 rounds for time: 100m Run 10 Pull-Ups 100m Run 10 Burpees 30 seconds rest [caption id="attachment_7394" align="aligncenter" width="430"] Tracey M[/caption]...

Wednesday, 17/09/14

5 x 3 x 80% A) Push Press B) Front Squat C) Weighted Dips [caption id="attachment_7385" align="aligncenter" width="640"] Partner WOD - Lanz, Heath.[/caption]  ...

Tuesday, 16/09/14

HAPPY BIRTHDAY PAIGE!! For time: 1000m Row Then 2 rounds of 50 Double Unders 40 KB Power Cleans (alt. 24/16kg) 30 Box Jumps (24/20") 20 Toes-to-Bar Then 1000m Run (An upscale version is on the board)    ...

Monday, 15/09/14

Mo-Billi-ty 6.15pm WOD A) Power Snatch 15 minutes to work up to a heavy triple B) "Isabel" For time: 30 Snatches (62.5/45kg) httpv://www.youtube.com/watch?v=NhBzB0cxQQc...

Sunday, 14/09/14 – Rest Day

Saturday, 13/09/14

NO MOBILITY OR SKILLS CLASSES SCHEDULED TODAY WOD 7.30, 8.30am “Hammer ” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pull-ups 90 Second Rest  ...

Friday, 12/09/14

Rotate thought the following stations on the minute for a total of 18 minutes: A) 10 KB Swings (32/24") Optional extra - 10 Pushups B) 10 Toes-to-Bar Optional extra - 10 Jumping Lunges C) 200m Run [caption id="attachment_7351" align="aligncenter" width="640"] Errol[/caption]  ...

Thursday, 11/09/14

3 x 6 minute AMRAPS A) 5 Bench Presses @60% of 1RM 10 Box Jumpovers (24/20") B) 5 Deadlifts @ 60% of 1RM 10 OA DB Thrusters (20/15kg. 5 x LH, 5 x RH) C) 5 Burpees over the Rower (over the slide section, not the flywheel, just in case you were wondering) 10...

Wednesday, 10/09/14

Every 2 minutes for five sets: 3 x 80% A) Overhead Squat 5 minutes to transition, then every 2 minutes for five sets: 3 x 80% B) Back Squat httpv://www.youtube.com/watch?v=fKr8-HkIAsw...