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    Daily WOD

    Double Whammy #1 Round 1 for time: 21-15-9 Pushups (Option to scale up to ring pushups) Walking Lunge (Option to scale up to weighted / overhead walking lunge. 30/20kg) Situps (Option to scale up to toes-to-bar) Rest 3 minutes Round 2 for time: 21-15-9 Squats (Option to scale up to dumbell thrusters. 15/10kg) Double Unders...

    17 August, 2011 /

    "Roy" 5 rounds for time: 15 Deadlift 100/70kg 20 Box Jumps 24" 25 Pullups httpv://www.youtube.com/watch?v=zEwbGmvd5io&feature=player_detailpage...

    16 August, 2011 /

    For time: 400m Row 50 Double Unders 800m Run 50 Double Unders 800m Run 50 Double Unders 400m Row If you're subbing single skips for the doubles, take some notes from this clip: httpv://www.youtube.com/watch?v=1fVj6USlnsA&feature=player_detailpage...

    15 August, 2011 /

    Bear Complex Perform 5 sets of 7 reps of the following exercises, incrementing the weight up to max load for your final set: Clean Front Squat Push Press Back Squat Push Press  ...

    14 August, 2011 /

    7.00 am Core Strengthening and mobility (Similar focus but a different flavour to the Pilates) 7.45 am Open Gym 8.30am WOD "Nancy" 5 rounds for time: 400m Run 15 Overhead Squat 42.5/30kg ...

    12 August, 2011 /

    There will be an Open Gym at 4pm this afternoon. Don't forget your long socks for the rope climbs. We have new clothing in stock: Green/white hoodies in sizes 8-14 only, unisex jackets (grey/orange or black/white), men's singlets (grey or black) and women's singlets (apricot, teal...

    11 August, 2011 /

    BW 18 from WOD book 21-18-15-12 Pullups Knees to elbows Squats 50-50-50-50 When it comes to bodyweight movements, Dominic Lacasse goes alright. httpv://www.youtube.com/watch?v=wb2k5_ftaE0&feature=player_detailpage...

    10 August, 2011 /
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