Daily WOD

Wednesday, 02/05/12

Front Squat (Weight must be taken from the floor) 7-7-7-7 4 x Max Rep Strict Pullups (Choose a scaling option that produces at least 7 reps on the first working set) Where's your beard son?  ...

Tuesday, 01/05/12

For time: 25-20-15-10-5 Kettlebell Swings 24/16kg (Scale up to heavier KB) Pushups (Scale up to Ring Pushups) Situps (Scale up to Toes to Bar) httpv://www.youtube.com/watch?v=_Scmyy3UEN4...

Monday, 30/04/12

Deadlift 7-7-7-5-5-5*-3-3-3 Then 7 rounds for time: 3 Deadlift at 5* weight 5 Rolling Pistols 7 Box Jumps (30/24") httpv://www.youtube.com/watch?v=euPt9Z1-SUI&feature=relmfu...

Sunday, 29/04/12 – Rest Day

Saturday, 28/04/12

For those of you joining us for lunch, it will be picnic style eating so wear something comfortable if you miss out on a chair and finish up on the floor. Thanks in advance to everyone bringing stuff, it is all very much appreciated. WOD “Badger” 3 Rounds...

Friday, 27/04/12

2 x 500m Row Then 10 x 2 minute rounds, 1 minute rest between rounds: 150m Sprint 20 Double Unders AMRAP  Wall Ball (10/6kg) Your score for this workout is the total number of Wall Balls completed across the 10 rounds. ...

Thursday, 26/04/12

Push Press / Ring Dips 10, 10, 10 / 10 8 / 10 6 / 10 4 / 10 2, 2, 2 / 10 Then complete as many rounds and reps as possible in 12 minutes: 12 Hip Rotations (24/16kg) 10 Burpee SDHP (24/16kg) 8 Kettlebell Swings (24/16kg) Here's the next park workout...

ANZAC DAY. Wednesday, 25/04/12

There are no morning sessions today but there is an Open Gym this afternoon 4-6pm. Here is a workout you can do at home or in the park: 2 rounds for time of: 35 Squats 35 Mountain Climbers 35 Pushups 35 Squats 35 Sit-ups 35 Lunges If you are coming in to the...

Tuesday, 24/04/12

Note: There will be no morning classes on Wednesday for the ANZAC DAY holiday. There will be an Open Gym 4-6pm. We will also post a couple of workouts that can be done in a park or at home. Our social event is on this coming...