Daily WOD

Thursday, 17/01/13

A) Press 2-2-2 Push Press 2-2-2 B) Skills Practice - Here's an opportunity for you to work on some things that you may have set some goals for. Talk to the trainers about suitable progressions or tips on a skill that you specifically want to target. ...

Wednesday, 16/01/13

For time: 750m Row Then 3 rounds of: 10 Strict Pullups 20 Power Snatches (35/25kg) 400m Run Compare to 16/08/12 Yesterday many of you had a crack at deadlifting 230kg holding perfect form.  As good as it was to see you hold a good position on the bar, it didn't get moved...

Tuesday, 15/01/13

Deadlift 3-3-3 3 Rounds of: 1 Minute Plank 10 Toes-to Bar 10 Pistol Squats ...

Monday, 14/01/13

“Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) Of course, scaling options will be provided, so no feeble Monday-itis excuses! httpv://www.youtube.com/watch?v=Rvm_jHxryqA...

Sunday, 13/01/13 – Rest Day

Saturday, 12/01/13

“The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval: 3 Power Cleans (60/40kg) 6 Pushups 9 Squats ...

Friday, 11/01/13

For time: 1000m Row 40 DB Push Press 30 Jumping Lunges 20 Ring Dips 10 Grasshoppers 1000m Run httpv://www.youtube.com/watch?v=WcL86Lv_jsQ...

Thursday, 10/01/13

Strength: Back Squat 10-8-6-4-2-2-2 Conditioning: 30-20-10 Kettlebell Swing Situps  ...

Wednesday, 09/01/13

Skills: Power Snatch WOD: AMRAP in 12 mins: 5 Power Snatch 5  Toes-to-bar 10 Pushups httpv://www.youtube.com/watch?v=qo8OKSLfX0o...

Tuesday, 08/01/13

Today and Thursday 7am - Open Gym WOD Either A) “Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) OR B) 5 rounds for time: 400m Run 50 Double Unders (each round) 50 situps (rnd 1), 50 Back Extensions (rnd 2), 50 Pistol Squats (rnd 3), 50 Plank Rows (rnd 4), 50 Pushups (rnd...