Daily WOD

Reminder to athletes registered in The Open that your scores need to be submitted before 11am Tuesday.   Shirt orders due by Wednesday - contact Loz.   A) Deadlift 5-5-5-5-5   B) AMRAP in 10 minutes: 100 Double Unders 30 Toes-to-Bar 30 Pushups   ...

A) AMRAP in 15 minutes: 5 Pull-Ups (^Muscle-Ups) 5 LH KB Snatches (16/12kg.) (^24/16kg) 5 Burpees 5 RH KB Snatches (16/12kg) (^24/16kg) 5 Burpees   B) E90S x 5   5 Front Squats ...

The workouts will be run in waves throughout the morning starting at: 6:15am, 6:40am, 7:15am, 7:40am, 8:15am, 8:40am. Athletes who have registered for the Open will have priority use of the rowers. There is no weightlifting class at 7am but a space will be provided for lifters. The gym...

The Open starts today. You have got until Tuesday morning to register and complete the first workout. Depending on the suitability of the workout it is likely to be programmed for the Saturday morning classes. I will also be opening the gym for registered athletes...

A) 1 Snatch 2 Box Jumps 3 Toes-to-Bar   B) Choose from:   10/8 Cals   2 Prowler Runs   4 Deadballs   4 Tyre Flips   100m Run   5m HS Walk   40 Double Unders ...

A) Bench Press 5 x 5 x 75%     B) Reverse “Helen”   3 rounds for time: 12 Pull-Ups (^Strict) 21 KB Swings (24/16kg) (^32/24kg) 400m Run ...

A) Clean and Jerk - 20 minutes   then   B) 3 x 7 x 70% - 80% of Back Squat 1RM   or   C) For time: 2km Run   ...

0 – 5:00 AMRAP 8 Pull-Ups 6 Pushups 4 Deadlifts 2 Hang Power Cleans   7:00 – 9:00 AMRAP Wall Balls (9/6kg)   11:00 – 16:00 AMRAP 8 Pull-Ups 6 Pushups 4 Deadlifts 2 Hang Power Cleans   Level 1 – 20/15kg 2 – 30/20kg 3 – 45/30kg 4 – 60/40kg 5 – 80/55kg   18:00 – 25:00 Team Calories - two rowers per team, minimum 10 cals per...

“Giddy Up”   For time:   10 Strict Presses (wt 1) 50 Double Unders 10 Push Presses (wt 2) 50 Double Unders 10 Push Jerks (wt 3) 50 Double Unders   10 Cleans (wt 3) 50 Double Unders 10 Power Cleans (wt 2) 50 Double Unders 10 Thrusters (wt 1) 50 Double Unders     Level – wt 1/ wt 2/ wt 3 1 –...

AMRAP in 20 minutes: 30 RKB Swings (24/16kg) 20 Box Jumps (24/20") 15 Ring Dips 100m Run ...

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