Thursday 01 05 2014

Overhead Squat 3- 3- 3
Back Squat 3- 3- 3

3 Rounds for a time:
15 Dumbell Thrusters
30 Walking Lunges
15 Burpees

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By |April 30th, 2014|WOD| Comments

Wednesday 30 04 2014

Deadlift 3- 3- 3
Press 5- 5- 5

10 Rounds for a time of: 14 Min Time Cap
3 Muscle Ups
6 Pushups
6 Kettlebell Swings 32/24kg

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By |April 29th, 2014|WOD| Comments

Tuesday 29 04 2014

Snatch 2- 2- 2- 2- 2- 2

4 Rounds of:
15 Power Cleans 50/30kg
5 Toes to Bar
16 Pistols

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By |April 28th, 2014|WOD| Comments

Monday 28 04 2014

Partner WOD!

12 rounds for time of:
8 Wall Ball, 20/14 lb
8 Kettlebell Swings, 32/16 kg
8 Burpee Box Jump Overs, 24/20 in

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By |April 27th, 2014|WOD| Comments

Saturday 26 04 2014

7min AMRAP:
20 Meter Walking Lunges
5 Hand Release Pushups
10 Situps

3 min Rest

6min AMRAP:
9 KettleBell Swings 32/16kg
6 Box Jumps 24/20″
3 Burpees

3 min Rest

5min AMRAP:
7 Wall Ball 20/14lb
5 Burpees

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Awesome!

By |April 25th, 2014|WOD| Comments

Friday 25 04 2014

Gym is closed today for the Anzac Day holiday. Saturday session will be on as per normal.

10-9-8-7-6-5-4-3-2-1 sets of:
sit-ups
100 meter sprint between each set

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By |April 25th, 2014|WOD| Comments

Thursday 24 04 2014

4 Rounds for time:
400m Run
1 Rope Climb
10 Thrusters 40/30kg
25 Double Unders

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By |April 21st, 2014|WOD| Comments

Wednesday 23 04 2014

Snatch 3- 3- 3
Back Squat 3- 3- 3
Barbell Row 3- 3- 3
Deadlift 3- 3- 3

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By |April 21st, 2014|WOD| Comments

Tuesday 22 04 2014

Clean 3 @ 50% 3 @ 65% 3 @ 70% 3 @ 75%

10 Rounds for time:
6 Pull ups
6 Push ups
12 Pistols

Rest 2 min between rounds

By |April 21st, 2014|WOD| Comments

Monday 21 04 2014

We are closed today, Tuesday open as normal.

AMRAP 8min of:
4 Walking lunges
5 Push ups
Sprint 10m

By |April 19th, 2014|WOD| Comments