Wednesday 07 01 2015

Power Snatch
Good Mornings

10 Rounds for a time of:
HSPU
Dumbbell Thrusters (weight for unbroken)
Kettlebell Swings

 

By |January 7th, 2015|WOD| Comments

Tuesday 06 01 2015

Front Squat
Push Press
Barbell Row

4 Rounds for a time of:
Toes to Bar
Walking Lunge
Burpees

Windshield Wiper

Phil Doing the Windshield Wiper

By |January 6th, 2015|WOD| Comments

Monday 05 01 2015

We hope you had a great break, We are  open as per normal today for all sessions.

Its a new year its a new phase of programing get in and get Fitter faster stronger.

Baseline Plus

Power Clean

Glute Bridge

GHR

 

By |January 5th, 2015|WOD| Comments

Saturday 03 01 2015

3 Rounds of: FGB Style
Power snatch 35/25kg
Burpees
Box jump, 24-inch box
Thrusters 35/25kg
Double unders

By |January 3rd, 2015|WOD| Comments

Friday 02 01 2014

Death By Wall Balls

Then

3 Round for a time:
25 Sit ups
25 Pull ups
25 Push ups

By |January 2nd, 2015|WOD| Comments

Thursday 01 01 2015

New year. New goals. New you. what are you’re striving to accomplish in 2015! We’re here to support you.

By |January 1st, 2015|WOD| Comments

Wednesday 31 12 2014

New years Eve

AMRAP 14 min of:
8 Sumo Deadlift High Pull 50/40kg
6 DB snatch 20/15kg 3 per arm alt
3 Burpees

By |December 31st, 2014|WOD| Comments

Monday 29 12 2014

6 Round for a time:
10 Front Rack step ups 40/25kg 20″ Alt Leg
6 Ring dips
30 Double unders

By |December 29th, 2014|WOD| Comments

Saturday 27 12 2014

“Arnie”
For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

By |December 27th, 2014|WOD| Comments

Friday 26 12 2014

20 min AMRAP of :
400m Sandbag carry
20 Med ball cleans 20/14lb
4 HSPU
2 Rope climb
1 Sled push

By |December 26th, 2014|WOD| Comments