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    Daily WOD

    We're back on deck with the restrictions we have worked with earlier. Keep up the mask wearing and hand hygiene, signing in to the classes through Mindbody and scanning the QR code upon entry, social distancing. Thanks crew,...

    08 August, 2021 /

    Lockdown buster WOD. Let's hope.   8 rft: 8 Plate G2OH (20/15kg) (sub any weighted object) 8 OH Lunges (20/15kg) 8 Kickback Burpees onto the plate 8 Hollow Rocks 8 V-Ups (sub Situps) 8 HSPU (sub Pike Presses) 8 Side Plank Hip Touches (left) (sub Commandos) 8 Side...

    07 August, 2021 /

    A) Barbell free 4 x 7 minute AMRAPs Scaling: - 3/2 rounds - reduce Run option each round to allow for a minimum of 2, 3, 4 and 5 minutes of the AMRAP respectively Rest 3 minutes between each   1. 0 - 7:00 800m Run...

    06 August, 2021 /

    7 rft: 15 KB Swings (24/15kg) or Power Cleans (45/30kg) or 100m Sprint 15 Toes-to-Bar or V-Ups or 30 Bicycles 15 Box Jumps (24/20") or Stepups ...

    05 August, 2021 /

    A) Barbell free For time: 100 Goblet Lunges 100 Weighted Situps (see photo) 100 Lateral Jumps (over a dumbbell/shoe box/brick) 100 Box Dips   - partition as required   B ) Barbell 1. 10 x [2 Power Snatches + 1 OHS] - first set at 30% of Snatch 1RM, increment...

    04 August, 2021 /

    Today's metcon is a really tough hero WOD in two parts. Don't buck the whole workout if it looks too hard. Do what you can with what you've got. e.g. Choose part 1 or part 2. Reduce the...

    03 August, 2021 /

    Lockdown WOD   A) Barbell free (25 minutes) Rotating every minute, on the minute, for max reps. 5 rounds of: 1. Stepups 2. Situps 3. 10m Shuttles (sub 30 seconds of Butt Kickers and 30 seconds of High Knees) 4. 6 Plank Jacks + 6 Alternating...

    02 August, 2021 /

    Lockdown WOD   A) Barbell Free 5 rft: 28 Air Squats 21 KB Swings (sub Back Extensions) 14 Grasshoppers 7 Strict Pull-Ups (sub 14 Bicep Curls)   B) Barbell 5 rft: 10 Hang Cleans 30 Lateral Burpees 20 Hang Cleans 20 Lateral Burpees 30 Hang Cleans 10 Lateral Burpees   Hoping this won't go on for...

    01 August, 2021 /

    A) E2.5M x 5 
5 Deadlifts @ 80%   B ) AMRAP in 15 minutes:   15 Situps 15 Pushups 30 Box Jumps (24/20”) ...

    30 July, 2021 /

    Partner or solo   “Hursty”   15 rft:   100m Run 7 Front Squats (60/40kg) 100m Run 7 Burpee Pull-Ups (12” target) ...

    29 July, 2021 /
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