Daily WOD

Friday, 16/12/11

Class times Friday 16th – 5.30am, 6am, 9.30am Class times return to normal as of Saturday. Looking further ahead, the gym will be closed on Boxing Day and New Year's Day. WOD 5km Run Or 5km Row Or "Karen" + Half "Michael" For time: 150 Wall Ball (10/6kg) Then 3 rounds of: 400m Run 25 Situps 25 Back Extension ...

15 December, 2011 / 10 Comments

Thursday, 15/12/11

Class timetable Dec 15th-16th. Thursday 15th – 5.30am, 6am, 6pm Friday 16th – 5.30am, 6am, 9.30am WOD Press 5-5-5-5-5 2 Minute Challenges: Box Jumps Kettlebell Swings ...

14 December, 2011 / 0 Comments

Wednesday, 14/12/11

Class timetable Dec 14th-16th. Wednesday 14th – 5.30am, 6am, 9.30am Thursday 15th – 5.30am, 6am, 6pm Friday 16th – 5.30am, 6am, 9.30am WOD 5 rounds for time: Round 1: 100 Double Unders, 5 second L-sit Round 2: 80 Double Unders, 10 second L-sit Round 3: 60 Double Unders, 15 second L-sit Round 4: 40...

13 December, 2011 / 0 Comments

Tuesday, 13/12/11

Class timetable Dec 13th-16th. Tuesday 13th - 5.30am, 6am, 6pm Wednesday 14th – 5.30am, 6am, 9.30am Thursday 15th – 5.30am, 6am, 6pm Friday 16th – 5.30am, 6am, 9.30am Deadlift 5-5-5-5-5 Practice: Candlestick Skin the Cat ...

12 December, 2011 / 0 Comments

Monday, 12/12/11

Class timetable Dec 12th-16th. Monday 12th – 5.30am, 6am, 9.30am Tuesday 13th - 5.30am, 6am, 6pm Wednesday 14th – 5.30am, 6am, 9.30am Thursday 15th – 5.30am, 6am, 6pm Friday 16th – 5.30am, 6am, 9.30am WOD “Cindy” Complete as many rounds as possible in 20 minutes: 5 Pullups 10 Pushups 15 Squats ...

11 December, 2011 / 0 Comments

Sunday, 11/12/11

The view from the Yamba Pub. ...

11 December, 2011 / 0 Comments

Saturday, 10/12/11

Class timetable Dec 12th-16th. Monday 12th – 5.30am, 6am, 9.30am Tuesday 13th - 5.30am, 6am, 6pm Wednesday 14th – 5.30am, 6am, 9.30am Thursday 15th – 5.30am, 6am, 6pm Friday 16th – 5.30am, 6am, 9.30am WOD 3 rounds for time: 9 Overhead Lunge (20/15kg) 12 Pullups 15 Pushups 18 Russian Twists (20/15kg) 21 Kettlebell Swings (24/16kg) Thanks for visiting Meshelle....

09 December, 2011 / 0 Comments

Friday, 09/12/11

SKILLS DAY. Come in and practice what you suck at - eg. O-lifting, double unders, rope climbs, handstands. Or catch up on a WOD that you are sorry you missed some other time - eg. Sh'nay-nae, Roy. If you suck at everything, get there early. If you don't...

08 December, 2011 / 2 Comments

Thursday, 08/12/11

Today’s workout is the Hero WOD “Wood”. If you choose to donate to the Commando Welfare Trust you can bring your donation (suggested $20) to the gym and we will donate the money on your behalf, or you can donate directly here. While donation to the Trust...

07 December, 2011 / 0 Comments

Wednesday, 07/12/11

Thursday's workout is the Hero WOD "Brett Wood". If you choose to donate to the Commando Welfare Trust you can bring your donation (suggested $20) to the gym and we will donate the money on your behalf, or you can donate directly here. While donation to...

06 December, 2011 / 0 Comments