Daily WOD

Saturday, 22/06/13

MOBILITY 6.45-7.30am 7.30-8.15am WOD 7.30am "Barbara" 5 rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest 3 minutes per round. Time for the workout includes rest. 8.30am "Barbara" or "Bull" 2 rounds for time: 200 Double Unders 50 Overhead Squats (62.5/45kg) 50 Pull-ups 1600m Run If you are intending to do "Bull", or a scaled version of it, we recommend you begin warming...

Friday, 21/06/13

7 rounds for time: 7 Burpee Box Jumps (30/24") 7 V-Ups 7 Front Squats (62.5/45kg) 7 HSPU ...

Thursday, 20/06/13

MOBILITY 6.15-7.00pm WOD -Snatch 20 minutes - Open 11.1 AMRAP in 10 minutes: 30 Double Unders 15 Power Snatch (35/25kg) httpv://www.youtube.com/watch?v=1lmxa68ArzM...

Wednesday, 19/06/13

AMRAP in 20 minutes: 400m Run 20 Pushup Plank Shoulder Taps [^ Wall Climb] 15 Toes-to-Bar [^ T2B+Pullup=1 rep] 10 Push Press (50/35kg) [^ 65/45kg]   [caption id="attachment_4428" align="aligncenter" width="480"] J-M[/caption]...

Tuesday, 18/06/13

MOBILITY 6.15-7.00pm WOD - Cleans Heavy 3's -For time: 10 Rope Climbs 800m Run (9/6kg) 80 Squats [caption id="attachment_4425" align="aligncenter" width="480"] Carly B[/caption]  ...

Monday, 17/06/13

Every three minutes, for ten rounds, complete: 10 Kettlebell Swings (24/16kg) 10 Pushups 5 Deadlifts @70% of 1RM (60% for novice/intermediate) For extra challenge: > Increase KB weight > Deficit Pushups > Add 4 Muscle-ups every second round httpv://www.youtube.com/watch?v=ME7fwQ1jnm0 Some rad Party Pants Dan!...

Sunday, 16/06/13 – Rest Day

Saturday, 15/06/13

MOBILITY 6.45-7.30am 7.30-8.15am WOD (A, B or C) A) “Fran” (Yes, again. An opportunity to go even better!) For time: 21-15-9 Thrusters (43/30kg) Pullups B) Heavy “Fran” For time: 15-12-9 Thrusters (61/43kg) Pullups (20/15kg) C) “Michael” 3 rounds for time: 800m Run 50 Back Extensions 50 Situps [caption id="attachment_4413" align="aligncenter" width="640"] Jamie E[/caption]...

Friday, 14/06/13

“Whitten” 5 Rounds for time… 22 Kettlebell Swings (32/24kg) 22 Box Jumps (24/20") Run 400m 22 Burpees 22 Wall Ball (9/6kg) Novice - 20 minute time cap Intermediate - 30 minute time cap [caption id="attachment_4409" align="aligncenter" width="503"] Marc G, Sharelle[/caption]...

Thursday, 13/06/13

-For time: 500m Row -Back Squats Heavy 3's + 30 Ring Rows, 30 Deficit Pushups [caption id="attachment_4406" align="aligncenter" width="800"] Our Healthy Habits Challenge winners:Rich Fr and Smithy (not Oz and Camo)[/caption]...