Daily WOD

There will be a special 5pm class today so that you can all have plenty of time to get home and watch the Maroons crush the Blues. The 6pm class will run as per usual. "Badger" 3 Rounds for time: 30 Squat cleans 42.5/30kg 30 Pullups (Sub an...

800m Run 50 Wall Ball 100 Back Extensions Then: "Annie" 50-40-30-20-10 Double Unders Situps httpv://www.youtube.com/watch?v=c7RpzLiqaEc&feature=player_detailpage Background look at Dan Bailey - Winner of the Games Open 2011 Below is the clip of Dan completing the last workout of the Games Open for the third time inside 24 hrs, and only three hours after his second...

7:30am Fundamentals Kipping Pullup Core Strength Mobility 8:30am WOD "Cindy" Complete as many rounds as possible in 20 mins: 5 Pullups 10 Pushups 15 Squats ...

Due to Thursday's rain turning the park into mush we will run the WOD in the gym instead of at the park.  We will keep the 5pm session for this afternoon as promised but postpone until next Friday the 5 klm run. Please indicate in...

Front Squat 1-1-1-1 Then: 21-15-9 Front Squat at 50% of 1 RM 10m Shuttle Run NOTE: Friday is a 5 klm run.  We are including a 5pm class this Friday only. We will meet for each session at the park: Netball Courts in Russ Hall Park, Salisbury, Allandale St entrance -...

Ten rounds for time with alternating ascending and descending ladders: 10-9-8-7-6-5-4-3-2-1 Handstand Pushup 1-2-3-4-5-6-7-8-9-10 Sumo Deadlift High Pull 45/30kg First you've got to warm up: httpv://www.youtube.com/watch?v=1yHjnfABvhw&feature=player_detailpage...

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