Daily WOD

Friday, 23/10/20

Choose two of the three options. The goal is to go heavier than last week on the lifts. A) Bench Press 8-8-6-6-4-4-4 B) Back Squat 8-8-6-6-4-4-4 C) AMRAP in 15 minutes: 200m Run 20 Hang Power Snatches (40/25kg) 20 Pushups [vc_gallery type="image_grid" images="24274"...

22 October, 2020 / 1 Comment

Thursday, 22/10/20

“Killer Karen” Alternating REMOM - Goal: 150 Wall Balls (9/6kg) for time - Scale back to 120 or 90 reps - Conditions: Wall Balls are performed every second minute but the number is limited to the number of reps performed in the...

21 October, 2020 / 2 Comments

Wednesday, 21/10/20

A) Clean + Hang Clean + Power Clean + Hang Power Clean --------------------- then B) Front Squat 4 – 4 – 4 – 4 - 4 or C) AMRAP in 12 minutes: 4 Front Squats 8 Dips (or HSPU) 12 Calories [vc_gallery type="image_grid" images="24248" img_size="full" column_number="2" grayscale="no"...

20 October, 2020 / 1 Comment

Tuesday, 20/10/20

A) EMOM x 10 3 Strict Presses B) For time: Buy in: 1000m Run then 40-30-20-10 Alt DB Snatches (20/15kg) 120-90-60-30 Double Unders ...

19 October, 2020 / 2 Comments

Monday, 19/10/20

2 x 10 minute AMRAPs 12-10-8-6-4 reps of: A) 0 - 10:00 Calories Pushups KB Swings (24/16kg) V-Ups B) 15:00 - 25:00 Box Jumps (24/20”) C2B Pull-Ups Goblet Squats (24/16kg) Kick Sits - if you finish the sets of 4 go back to the 12s and continue until the 10...

18 October, 2020 / 1 Comment

Saturday, 17/10/20

5 rft: 25 Double Unders 12 Deadlifts (70/50kg) 5 Toes-to-Bar 25 Double Unders 9 Hang Power Cleans (70/50kg) 5 Toes-to-Bar 25 Double Unders 6 Push Jerks (70/50kg) 5 Toes-to-Bar  Scaling: - AMRAP in 25 minutes - reduce weight to 60% of your Push Jerk 1RM [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

16 October, 2020 / 1 Comment

Friday, 16/10/20

Choose two of the three options A) Bench Press 8-8-6-6-4-4-4 - 15 minutes B) Back Squat 8-8-6-6-4-4-4 - 15 minutes C) AMRAP in 15 minutes: 200m Run 20 SDHP (40/25kg) 20 Air Squats ...

15 October, 2020 / 2 Comments

Thursday, 15/10/20

A) 0 - 10:00 8 rft: 8 Wall Balls (9/6kg) 4 HSPU (^Strict) B) 10:00 - 20:00 8 rft: 32 D-U 4 Pull-Ups (^Bar Muscle-Ups) C) 20:00 - 30:00 8 rft: 8 Burpees 4 Thrusters (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="24167" img_size="full" column_number="2" grayscale="no"...

14 October, 2020 / 2 Comments

Wednesday, 14/10/20

A) OHS 5-5-5 B) Snatch Balance 3-3-3 C) Hang Snatch 1-1-1-1-1-1-1 subs for no overhead work A) Front Squat B) Hang Power Clean C) Hang Clean Priya, one of our recent beginners, came to us with no previous gym experience at all. Even experienced gymgoers can get nervous walking into a...

13 October, 2020 / 2 Comments

Tuesday, 13/10/20

“Wittman” 7 rft: 15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20”) The current gym records for this workout are: Men - Trent 14:53 Women - Jo G 15:53 ...

12 October, 2020 / 1 Comment