At each station complete the prescribed number of reps on the minute for 5 minutes. Each station will have optional extra challenges if you manage to blast through the reps. A) 2 Rope Climbs (LONG SOCKS!!) B) 3 Deadball Ground-to-Shoulder C) 4 Bar Muscle-Ups D) 5 Strict Ring Dips After today's cleans you can...
A) Clean 1 RM B) For time: 15 Cleans (62.5/45kg) 50 Pushups 15 Cleans (62.5/45kg) *7 minute time cap [caption id="attachment_6982" align="aligncenter" width="640"] Brett, Trent[/caption]...
Happy Birthday for yesterday Camo! A) Press 1 RM B) Push Press 1RM C) For time: 30 Toes-to-Bar 30 Russian KB Swings (32/24kg) 30 KB SDHP (32/24kg) ...
Mo-BILLI-ty 6.15pm WOD 2 x 10 minute AMRAPs A) 10 Wall ball (9/6kg) 10 Situps 10 Box Jumps (24/20") 2 minute rest, then B) 10m Overhead Lunge (20/15kg plate) 10 Burpee onto Plate 10m Pinch Grip Plate Carry (1 x 20/15kg plate. Alternate left and right hand for each round.) Women's final starts at 54:30 and the men's...
[caption id="attachment_6966" align="aligncenter" width="640"] Ching - working bee fun with all her mates.[/caption]...
MOVIE NIGHT - 7pm MOBILITY has been cancelled for today as Sandy has broken her ankle and will be out of action for a number of weeks. We will let you know if it is on again before next Saturday. Skills 9.30am Team WOD - Everyone welcome. WOD 7.30, 8.30am A) AMRAP in...
Saturday night is movie night. 7pm start. Skills session at 9.30am on Saturday will be a team WOD. Everyone is welcome. WOD For time: 60 Calorie Row 50 Box Jumpovers (24/20") 40 KB Swings (24/16kg) 30 Hand Release Pushups 20 DB Hang Cleans (2 x 20/15kg) 10 Wall Climbs 600m Run How many photos of Rod...
A) Overhead Squat 1RM B) Front Squat 1RM C) For time: 200 Double Unders *5 minute time cap httpv://www.youtube.com/watch?v=i3VMBdEBB7c httpv://www.youtube.com/watch?v=_7cpagB7WUg...
A) Bench Press 10-7-7-5-5-3-3-3 B) OTM for 10 minutes: 4 Deadlifts @80% of 1RM (or 5kg heavier than last week) 5 Double Jump Lateral Burpees ...
This Saturday the Skills session at 9.30am will be a Team WOD. Everyone is welcome to either get a team together (3 men, 3 women) or just turn up and we can put you into a team. WOD A) Clean 20 minutes to work up to a heavy touch’n'go...
