Daily WOD

Note: The gym will be closed for the public holidays on Good Friday, April 6 and Easter Monday, April 9. We will be posting workouts that you can do at home. Next month we begin the Healthy Habits Challenge.  This Saturday at 9.30am we will be outlining...

Games WOD 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 3 Thrusters 45/30kg 3 Chest to Bar Pullups 6 Thrusters 45/30kg 6 Chest to Bar Pullups 9 Thrusters 45/30kg 9 Chest to Bar Pullups Continue incrementing by 3 reps of each movement every round. OR 7 Rounds for time: 400m Run 10...

Deadlift 3-3-3 Then: 5 Rounds for time 10 Box Jumps (24/20") 10 Kettlebell Swings (24/16kg) ...

Press - Push Press - Push/Split Jerk 10 x (1 - 2 - 3) You have 10 sets to find your max load for 1 Press, 2 Push Presses and 3 Push or Split Jerks without racking or dumping the bar during the set. Your first set...

"Fran" 21-15-9 reps for time of: Thrusters (42.5/30kg) Pullups httpv://www.youtube.com/watch?v=f6_WgbWzfXI...

Depending on the weather, either A) For time: 1 km Run 50 Situps 800m Run 50 KB Swings 24/16kg 400m Run 50 Double Unders Or B) For time: 1000m Row 50 Situps 20 Turkish Getups (24/16kg) 50 KB Swings (24/16kg) 20 x 10m Shuttles (24/16kg) 50 Double Unders Lauren puts it all on the line. The glory is worth the sacrifice.  ...

Power Cleans 3-3-3-3 Metcon 5 rounds for time: 10 Power Cleans 10 Burpees John (The Phantom) Pidgeon began training with us 6 months ago in order to get himself back in shape. This week he leaves to go to his army reunion very much fitter and healthier than he was at...

Open WOD 12.4 :- Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (9/6kg) 90 Double-unders 30 Muscle-ups http://www.youtube.com/watch?feature=player_embedded&v=lMJYvetSHvk...

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