Daily WOD

Wednesday, 11/06/14

A) Overhead Squat 7 - 7 - 7 You have the option to work on Overhead Squats for the whole session, or if time allows add one or both of the following: B) 30 x Back Squats The aim here is to complete the set without racking the bar. Recommended weights...

10 June, 2014 / 0 Comments

Tuesday, 10/06/14

3 x 7 minute AMRAPs Score is addition of total reps for each station = Total reps eg. 65/50/72 = 187 A) 5 Chest-to-Bar Pull-Ups 10 Wall Ball (9/6kg to 11/10') B) 5 x 10m Farmer Carry shuttles (2 x 32/24kg) 10 Russian KB Swings (32/24kg) C) 5 Strict Dips 10 Box Jumpovers (24/20") http://vimeo.com/96910646...

09 June, 2014 / 0 Comments

Monday, 09/06/14

PUBLIC HOLIDAY OPEN GYM 8 - 10am No other classes WOD AMRAP in 15 minutes: 4 Pistols 6 Diamond Pushups 8 Lateral Burpees 10 SDHP (35/25kg) [caption id="attachment_6575" align="aligncenter" width="640"] Maria L[/caption]...

08 June, 2014 / 2 Comments

Sunday, 08/06/14 – Rest Day

Monday Public Holiday Open Gym 8-10am No other classes httpv://www.youtube.com/watch?v=VIXDQoo_MDI...

07 June, 2014 / 0 Comments

Saturday, 07/06/14

Monday Public Holiday - Open Gym 8 - 10am. No other classes. LOST KEYS - Can everyone from the Friday 6am class please check your bags/gym gear for a set of car keys that have gone missing? We know many of you have already looked, please...

06 June, 2014 / 0 Comments

Friday, 06/06/14

For time: 21-15-9 Toes-to-Bar Power Clean (62.5/45kg) Then choose one, two or three of the following options (clock keeps ticking) A) 20 Front Squats (62.5/45kg) B) 40 Pull-Ups C) 80 Double Unders httpv://www.youtube.com/watch?v=AAHcpprWGeY&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

05 June, 2014 / 5 Comments

Thursday, 05/06/14

Rx'd: There will be a 45 minute time cap. Get yourselves properly warmed up and you will begin the workout before the main group. Scaling/Modifying: 3 rounds for time. There will be a 30 minute time cap. Coaches will direct the main group. "Whitten" 5 rounds for time: 22...

04 June, 2014 / 0 Comments

Wednesday, 04/06/14

A) For time: 750m Row 50 Pushups B) Deadlift 3RM Progression (Reps x % of previous 3RM, or .925 x previous 1RM. Have your numbers ready.) 10 x Bar 7 x 60% (60 seconds rest) 5 x 70% (60 seconds rest) 3 x 80% (90 seconds rest) 2 x 90% (2 minutes rest) 1 x 95% (2 minutes...

03 June, 2014 / 0 Comments

Tuesday, 03/06/14

With a 20 minute time cap Buy in 800m Run Then AMRAP in the time remaining: 7 Strict Pull-Ups (^Muscle-Ups) 14 Thrusters (35/25kg) (^50/35kg) 21 Double Unders (^42) httpv://www.youtube.com/watch?v=mMrQPE8-x_g&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

02 June, 2014 / 0 Comments

Monday, 02/06/14

Mo-Billi-ty 6:15pm WOD 20 minutes: A) 3 Muscle Snatches + 3 Pressing Snatch Balances B) 3 Power Snatches + 3 Snatch Balances Then: C) Finisher Death by Wall Climbs [caption id="attachment_6522" align="aligncenter" width="342"] K*[/caption]...

01 June, 2014 / 2 Comments