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    Daily WOD

    On Monday we will be open in the afternoon for an Open Gym 4-6pm. All other classes are cancelled. httpv://www.youtube.com/watch?v=Daw2Q1nMIVs ...

    29 September, 2012 /

    On Monday we will be open in the afternoon for an Open Gym 4-6pm. All other classes are cancelled. Either: A) "Elizabeth" For time: 21-15-9 Squat Cleans (60/40kg) Ring Dips Or B) CFBR WOD 7 rounds for time: 3 Handstand Pushups 5 Chest-to-Bar Pullups 7 Toes to Bar 9 Box Jumps (24/20") ...

    28 September, 2012 /

    For time: 2 Rope Climbs (Sub 20 calories on the rower) 50 Kettlebell Swings (24/16kg) Then seven rounds of: 10 Wall Ball (9/6kg) 10 Kettlebell Clean and Press (24/16kg) ...

    27 September, 2012 /

    "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: The first 8 intervals are Pull-ups The second 8 intervals are Push-ups The third 8 intervals are Sit-ups The last 8 intervals are Squats. There is no rest between exercises. Score is total...

    26 September, 2012 /

    The new timetable will come into effect as of next week.  New classes have been added at 7:00am on Tuesday and Thursday morning and at 4:00pm on Tuesday and Thursday afternoon. The classes that have been running at 7pm on Monday, Wednesday and Thursday night...

    25 September, 2012 /

    A) Cleans 1-1-1-1-1 B) At 75% of 1 RM on the minute, every minute for 12 minutes: 4 Cleans + 3 Chest to Overhead on the odd minutes + 3 Strict Pullups on the even minutes (with the option to scale up to weighted pullups) httpv://www.youtube.com/watch?v=QPO0LuDxXUE...

    24 September, 2012 /

    2 rounds for time of: 200 Single Skips 35 Back extensions 35 Overhead Lunges (20/15kg) 35 Sit-ups 35 Kosciusko Climbers (Thanks to Cam Leggatt for this innovation) ...

    23 September, 2012 /

    Either A) "Hammer" 5 rounds for time: 5 Power Cleans (60/40kg) 10 Front Squat (60/40kg) 5 Jerks (60/40kg) 20 Pullups 90 second rest OR B) J-WOD #1 For time: 100 Double Unders Then 4 rounds of * *25 Kettlebell Swings (24/16kg) *25 Pushups *25 Situps 100 Double Unders httpv://www.youtube.com/watch?v=eQ5n3rgQy4Q...

    21 September, 2012 /

    AMRAP in 20 minutes: 10 Deadlift (100/60kg) 20 Squats 30 Double Unders 400m Run ...

    20 September, 2012 /
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