Daily WOD

Today’s workout is the Hero WOD “Wood”.  If you choose to donate to the Commando Welfare Trust you can bring your donation (suggested $20) to the gym and we will donate the money on your behalf, or you can donate directly here. While donation to the Trust...

Thursday's workout is the Hero WOD "Brett Wood".  If you choose to donate to the Commando Welfare Trust you can bring your donation (suggested $20) to the gym and we will donate the money on your behalf, or you can donate directly here. While donation to...

Option  A: 3 rounds for time: 800m Run 30 Double Unders 30 Burpees Option B: 3 rounds for time: 800m Run 10 Wall Ball 10 Handstand Pushups   ...

Happy Birthday for yesterday Chris Bowman! Class timetable Dec 12th-16th. Monday 12th – 5.30am, 6am, 9.30am Tuesday 13th - 5.30am, 6am, 6pm Wednesday 14th –  5.30am, 6am, 9.30am Thursday 15th –  5.30am, 6am, 6pm Friday 16th –  5.30am, 6am, 9.30am WOD Weighted Pullups 3-3-3-3 Weighted Dips 3-3-3-3 You have four warm up sets to get to your...

Class timetable Dec 12th-16th. Monday 12th - 5.30am, 6 am, 9.30am Tuesday 13th - 5.30am, 6 am, 6pm Wednesday 14th -  5.30am, 6 am, 9.30am Thursday 15th -  5.30am, 6 am, 6pm Friday 16th -  5.30am, 6 am, 9.30am ...

Happy 21st Birthday Kate Pearce! Tabata Twos Adhering to the Tabata work:rest ratio complete two rounds - two intervals of each station per round - of the following exercises for max total reps: Box Jumps 24/20" Kettlebell Swings 24/16kg Goblet squats 24/16kg 5m Shuttle Run Double Unders Hollow Rocks Mountain Climbers Box Dips Danny Mellor of...

Press 3-3-3 Push Press 3-3-3 Push/Split Jerk 3-3-3 httpv://www.youtube.com/watch?v=z8Y3KBYH8us&feature=player_detailpage...

Happy Birthday Trent! Strictly Unofficial Benchmark WOD as designed by Trent: "Sh'nay-näe"  (Sha-nay-nay) 800m Run Then 4 rounds of: 25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run ...

For time: 2km Row Rest 3 minutes 2km Run Rest 3 minutes Then in as few sets as possible: 2 minute Plank Hold 2 minute Superman Hold 1 minute Handstand Hold  ...

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