Daily WOD

Wednesday, 20/08/14

"RJ" 5 rounds for time: 800m Run 5 Rope Climbs 50 Pushups *Choose appropriate scaling options. httpv://www.youtube.com/watch?v=QZg1KYzt1kw...

19 August, 2014 / 5 Comments

Tuesday, 19/08/14

A) Overhead Squat 1 x 5 x 85% of 1RM B) Back Squat 4 x 3 x 85-90% of 1RM [caption id="attachment_7163" align="aligncenter" width="640"] Jim S[/caption]...

18 August, 2014 / 2 Comments

Mo-Billi-ty 6.15pm WOD A) Clean and Jerk 15 minutes to find a heavy triple. Advanced and Intermediate – the triple is three single lifts ie. not touch’n'go. All three lifts must be solid before adding weight. Novice – work technique. B) "Grace" for time: 30 Clean and Jerk (62.5/45kg) or "Double Grace" - Rx'd only and only if you...

17 August, 2014 / 2 Comments

Sunday, 17/08/14 – Rest Day

Next Saturday at the Skills session. httpv://www.youtube.com/watch?v=anjYko6KbK0...

16 August, 2014 / 1 Comment

Saturday, 16/08/14

NO MOBILITY CLASS TODAY SKILLS 9.30am - Handstand Pushups WOD 7.30am, 8.30am “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups If the rain is coming down heavily we will have a non-running option. httpv://www.youtube.com/watch?v=kH_z49kgJVU...

15 August, 2014 / 3 Comments

Friday, 15/08/14

A) Deadlift 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90% B) For time: 25 Burpees (to 6" target) 400m Run 15 Ring Dips 400m Run 25 Burpees (to 6" target) [caption id="attachment_7104" align="aligncenter" width="512"] Maddie L[/caption] ...

14 August, 2014 / 8 Comments

Thursday, 14/08/14

Happy Birthday Tim Henriksen. Three stations. Each station is a five minute AMRAP. A) Row for Calories B) 5 Strict Pull-Ups 10 Box Jumpovers (24/20") 15 Double Unders C) 4 x 10m KB Front Rack Carry (2 x 24/16kg) 20 Situps httpv://www.youtube.com/watch?v=4CQTIbWKmWo&list=UUtcQ6TPwXAYgZ1Mcl3M1vnv httpv://www.youtube.com/watch?v=MAFOrcWXCtU...

13 August, 2014 / 2 Comments

Wednesday, 13/08/14

CLASSES TODAY- 6am, 7am, 4pm, 5pm only “JJ” 1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg) 10-9-8-7-6-5-4-3-2-1 Deficit Handstand Pushup (6?) httpv://www.youtube.com/watch?v=ozYKEHerKCQ...

12 August, 2014 / 4 Comments

Tuesday, 12/08/14

EKKA SHOW HOLIDAY CLASS TIMETABLE 6am, 7am, 4pm, 5pm A) Bench Press 1 RM B) With a 15 minute time cap: 40 Wall Ball (9/6kg) 40 KB Swings (24/16kg) Then AMRAP 160m Run (20m = 1 rep) 10 Burpees 10 Alt. One Arm RKB Swing (24/16kg) [caption id="attachment_7077" align="aligncenter" width="427"] Carly B[/caption]...

11 August, 2014 / 4 Comments

Monday, 11/08/14

MOBILITY 6.15pm A) Power Snatch 15 minute to find a heavy triple. Advanced and Intermediate - the triple is three single lifts ie. not touch'n'go. All three lifts must be solid before adding weight. Novice - work technique. B) For time: 3-6-9-12-15* Power Snatches Toes-to-Bar then 100 Double-Unders. (10 minute time cap.) [caption id="attachment_7066" align="aligncenter" width="430"] Billi[/caption]...

10 August, 2014 / 2 Comments