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    Daily WOD

    Weighted Dips 5-5-5 Also: 1 minute of L-Sit 2 minute Superman Hold 5 Rope Climbs 10 Skin-the-Cat 20m Handstand Walk httpv://www.youtube.com/watch?v=gRnVf37gUZA...

    10 May, 2012 /

    2km Row 50 Kettlebell Snatch 5 Rounds for time: 3 Wall Climbs 6 Pistols 9 Kettlebell Swings ...

    09 May, 2012 /

    21*-18*-15*-12* Pullups Russian Twists (15/10kg) *50 Double unders httpv://www.youtube.com/watch?v=YINDZWjR3rY&feature=youtube_gdata_player...

    08 May, 2012 /

    Clean and Jerk Find 1RM then: "Grace" For time: 30 Clean and Jerk (60/40kg) httpv://www.youtube.com/watch?v=ME91c_-jMQg&feature=related  ...

    07 May, 2012 /

    The gym will be closed this morning for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. At home or in a park: "Shake the Walls" + "BW6" "Shake the Walls" 10 rounds for time: 10 second handstand 10 Squats "BW6" For time: 21-15-9 Lunges (L+R = 1 Rep) Situps Burpees Suggested...

    06 May, 2012 /

    The gym will be closed in the morning on Monday for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. httpv://www.youtube.com/watch?v=gXDMoiEkyuQ&feature=player_embedded#! ...

    05 May, 2012 /

    The gym will be closed in the morning on Monday for the public holiday. There will be an Open Gym from 4-6pm in the afternoon. Weightlifting Class 9.30am today. WOD "Daniel" For time: 50 Pull-ups 400m Run 21 Thrusters (42.5/30kg) 800m Run 21 Thrusters (42.5/30kg) 400m Run 50 Pull-ups Or “Claudia” 5 rounds for time: 20 Kettlebell Swings (24/16kg) 400m run Farewell for now...

    04 May, 2012 /

    Power Snatch 15 minutes to find your 1RM Then: Incrementing Ladder – AMRAP in 12 mins. Power Snatch @ 2/3 of 1RM Bar Facing Burpee Sumo Deadlift High Pull Perform one of each exercise in the first round, two of each in the second round, three of each in the third...

    03 May, 2012 /
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