Daily WOD

A) Deadlift 5-5-5-3-3-3-1-1-1-1-1   B) CFK “Jono”   For time: 10 Power Snatches (35/25kg) 15 Bar Facing Burpees   20 Power Snatches (35/25kg) 25 Bar Facing Burpees   30 Power Snatches (35/25kg) 35 Bar Facing Burpees ...

For time:   21-18 Power Cleans (55/40kg) Box Jumps (24/20")   40 Situps   15 – 12 Power Cleans (55/40kg) Box Jumps (24/20")   40 Pull-Ups   9-6-3 Power Cleans (55/40kg) Box Jumps (24/20")   400m Run   Crystal finishing up the 5km run on Saturday with Liz in pursuit. [vc_gallery...

The gym is off limits today (Saturday) due to some roof work going on so we'll be meeting at Salisbury Recreation Reserve - (netball courts at the end of Dulcie Street) for the workout at 7am. One session...

Reminder: The gym is off limits this Saturday due to some roof work going on so we'll be meeting at the park (Salisbury Recreation Reserve - netball courts at the end of Dulcie Street) for the workout at...

Reminder: The gym is off limits this Saturday due to some roof work going on so we'll be meeting at the park (Salisbury Recreation Reserve - netball courts at the end of Dulcie Street) for the workout at...

A) Deficit Deadlifts 5 x 8   B) Bench Press 5 x 8   C) Turkish Getups 5 x 4 (2 x L, 2 x R) ...

A) Clean Pull + Hang Power Clean + Hang Clean + Jerk   - 20 minutes   B) 6 rft: 5 V-Ups 5 Pushups 5 Hang Power Cleans (70/50kg) 5 Pushups   - 9 minute time cap ...

A) Masters HQ / AFFF Semi Final 20.1   AMRAP in 14 minutes: Alt EMOM Calories Bar Facing Burpees   B) Alt EMOM x 14   14 Bulgarian Split Squats (7 x L, 7 x R)   8 - 14 Toes-to-Bar [vc_gallery type="image_grid" images="23834" img_size="full"...

Members please note: the gym will be closed next Saturday (19th) as Optus will be performing some structural work on the roof over the weekend. We are planning a workout in the park so remember to pack your...

A, then choice of B or C   A)
 “Fibonacci Fran” For time: 1-2-3-5-8-13-21 Thrusters (52.5/36kg) C2B Pull-Ups   Rest 1:1   B) For time: 53 Thrusters (52.5/36kg) 53 C2B Pull-Ups   C) 7 x 3 Push Jerks ...

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