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    Daily WOD

    Leah Williamson will be at the gym after classes have finished (10.30am) on Saturday to offer helpful Healthy Habits advice for planning meals, recipes, how to shop, how to eat on the run and generally getting yourself organised so that you give yourself every chance...

    01 May, 2014 /

    HAPPY BIRTHDAY SONIA! HEALTHY HABITS DAY 1 WOD Push Jerk 3-3-3-3-3-3-3 httpv://www.youtube.com/watch?v=U2ZsAGSRIxk...

    30 April, 2014 /

    A) 4 rounds for time: 10 Russian KB Swings (32/24kg) 10 Squats (KB in RH rack position. 32/24kg) 10m Carry 10 Russian KB Swings (32/24kg) 10 Squats (KB in LH rack position. 32/24kg) 10m Carry 12 minute time cap B) Weighted Dip 12 minutes to find 1RM [caption id="attachment_6275" align="aligncenter" width="436"] Bel[/caption]...

    29 April, 2014 /

    Partner WODs Both workouts are 12 minutes long. A) Score is total Box Jumps completed + 5 pts for each completed row Partner A - Row 200m Partner B - 5 Pushups then AMRAP Box Jumps (30/24") until Partner A completes their Row *alternate B) Score is total Situps completed Partner A...

    28 April, 2014 /

    A) 5 rounds for total reps: 20 seconds - Thrusters (42.5/30kg) (^60/42.5kg) 40 seconds - Rest 20 seconds - Strict Pull-Ups (^Chest to Bar) 40 seconds - Rest 20 seconds - Burpees (^Strict) 40 seconds - Rest B) Thruster 3RM (No pause) httpv://www.youtube.com/watch?v=bLpeUxij7YY...

    27 April, 2014 /

    MOBILITY 7.30am SKILLS 9.30am - Barbell Complex: Power Clean + Hang Clean + Clean + Jerk WOD 6.30, 7.30, 8.30am A) 5 rounds for time: 10 Pull-Ups 10 Pushups 10 SDHP (45/30kg) 10 Front Squats (45/30kg) or B) “Tyler” 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) ...

    25 April, 2014 /

    We will be closed tomorrow for ANZAC DAY. With a 20 minute time cap: Buy in 20 Burpee Box Jumps (24/20") 20 Dips 20 Wall Ball (9/6kg to 11.5/10' target) Then AMRAP 10 Pistols (alt.) 20 KB Swings (24/16kg) 40 D-U's httpv://www.youtube.com/watch?v=TWvIu7s-vIM...

    23 April, 2014 /

    We will be closed for ANZAC Day. A) AMRAP in 7 minutes: 2 Alternating DB Waiter Carry Lunges (20/15kg) 6 T2B B) Back Squat 4 x 5 x 75 - 85% of 1RM 274 lbs = 124kg httpv://www.youtube.com/watch?v=3ubwYcGmNug...

    22 April, 2014 /
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