Daily WOD

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...

7:30am Fundamentals Overhead Squat 8:30am WOD "Nancy" 5 rounds for time: 400m run 15 Overhead Squat 40/30kg httpv://www.youtube.com/watch?v=wjuULPqI-WY...

"Jackie" 1000 meter row 50 Thrusters 20kg 30 pull-ups This video is worth watching to the end.  If you want to skip some of the intro stuff skip to the 4 minute mark and go from there. Pat "Manimal" Barber (recently placed second in the Australasia region for the Games...

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