Tuesday 01 10 2013

For a time

50 Double Unders
10 Toes to Bar
40 Push Press
10 Toes to Bar
30 Box Jumps
10 Toes to Bar
20 Pushups
10 Toes to Bar
10 Pistols

Post results to comments. Log results online (Beyond the Whiteboard)

By |September 30th, 2013|WOD| Comments

Monday 30 09 2013

“Hotshots 19”
6 rounds for time of:
30 Air Squats
19 Power Cleans
7 Strict Pull-ups
Run, 400 m

Live stream of the “Hotshots 19” memorial workout event

By |September 29th, 2013|WOD| Comments

Sunday 29 09 2013

Rest Day!

By |September 29th, 2013|WOD| Comments

Saturday 28 09 2013

All The latest on what’s going on around the gym check our website everyday!
Grand Final day so come in wearing your favourite team’s colours.

See you in the gym tomorrow morning for some fun!

Work out of the day.

Row 250m
Sled Push
Row 500m
Sled Push
Row 750m
Sled Push
Row 1000m
Sled Push
Row 750m
Sled Push
Row 500m
Sled Push
Row 250m

By |September 27th, 2013|WOD| Comments

Friday 27 09 2013

EMOM for 10 minutes

1 Power Snatch,
1 Hang Squat Snatch,
1 Overhead Squat .

Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex.

Post results to comments. Log results online (Beyond the Whiteboard)

By |September 27th, 2013|WOD| Comments

Thursday 26 09 2013

“Morrison”
50-40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 24/16kg

Post results to comments. Log results online (Beyond the Whiteboard)

By |September 26th, 2013|WOD| Comments

Wednesday 25 09 2013

Sumo Deadlift 2-2-2

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees to 6 in target
Sumo-deadlift high-pull, 15 reps

Post results to comments. Log results online (Beyond the Whiteboard)

By |September 25th, 2013|WOD| Comments

Tuesday 24 09 2013

5 rounds of:
2 mins row for Calories rest 30 secs
2 mins max HSPU rest 30 secs
2 mins max reps front rack weighted step ups rest 30 sec

Post results to comments. Log results online (Beyond the Whiteboard)

Emily Push Jerk

By |September 24th, 2013|WOD| Comments

Monday 23 09 2013

“Baseline WOD”

Row, 500m
Squat, 40 reps
Sit Up, 30 reps
Push Up, 20 reps
Pull Up, 10 reps

Post results to comments. Log results online (Beyond the Whiteboard)

Grant Ring Handstand push-ups

By |September 23rd, 2013|WOD| Comments

Sunday 22 09 2013

Rest day!

By |September 22nd, 2013|WOD| Comments