The WOD's

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WOD: Saturday

7.00am
Something Fun!!!

8.00am
Five sets for times of:
5 Hang Squat Cleans 85/60kg
10 Handstand Push-Ups to 8″” Deficit
20 Toes to Bar
Rest 3 minutes

then…(optional)
For time:
5 Snatches 75/50kg
50 Double-Unders
50 Wall Ball Shots 9/6kg (11ft)
50 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches 75/50kg

WOD: Friday

WOD: Friday

Are you in Groundhog Day?

*Best wishes to Adam from the 6.00am crew on his wedding today!!!

21-18-15-12-9-6-3 reps for time of:
Thruster
Bar Facing Burpees
*Pick a weight for the Thruster that gives you a shot to go UB for each round.
*20 min. cut off.
*Yes I know some of you will be having terrible flash backs to 14.5 but please note that there are two significant differences – 1. the weight for the Thruster is up to you and 2. there IS a cut off. Come in and see what this workout feels like when it’s scaled appropriately to your abilities.



madi snatch

WOD: Thursday

Happy 18th Birthday to Madi Napper!!!

EMOM x 20:
Clean Pull + Hang Clean + Push Jerk
*start light and move up in weight as you go.
*movements cannot be combined.

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WOD: Wednesday

Turn your phone into a powerful training tool – Digital Age.

A. 21-15-9 reps of:
Front Squat
*Each round is for load.
*You have 12 minutes after warming up to complete the rounds.

B. EMOM x 10
Push-ups (you pick the reps).
Sprint 50m

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WOD: Tuesday

Good reading: Competitive Conundrum

Complete 4 cycles:
DB Shoulder Press x 8 (hold weight across)
Max reps supine ring row
8-12 Strict Toes to Bar
20 Superman
*rest 30-60 sec. between exercises

Optional Finisher (if you finish part A. early)
3 rounds:
60 sec. Strict Pull-up
60 sec. rest

lots of back squats

WOD: Monday

We hope you’re all traveling along well with your supplementary pull-up work.  Please remember that if you have progressed and are not sure of the next step that we are always there to help.

Three rounds, each for time:
Row 500m
25 Box Jump Overs 24/20”
50 Double-unders
25 Kettlebell Swings 32/24kg
50 Wall Ball 10/6kg
*rest between rounds.


jack trashed

WOD: Saturday

7.00am
It’s been a tough week – come in for a team/partner workout for a bit of fun.

8.00am
For time:
Run 1200 Meters
63 Kettlebell Swings 24/16kg
18 Muscle-Ups
Rest until the clock reaches 15:00, and then…

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24/16kg
6 Muscle-Ups

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WOD: Friday

*Happy 8th Birthday to Chloe Saliba!

Every 5 minutes for 5 rounds:
Run 400m
15 Shoulder to Overhead 50/35g
50 Double-unders

Beach

WOD: Thursday

Have you taken our Nutrition Quiz?

EMOM x 20:
1 Power Snatch
2 Snatch Balance
3 Overhead Squat
*You can stay light and use this as an active recovery day or work up to a heavy set if you’re feeling good!

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WOD: Wednesday

*Have you seen our updated and expanded Membership Options?

A. Complete 5 cycles:
Pendlay Row 6-8 reps
30 sec. Front Support (on rings)
60 sec. weighted plank
*Rest 60 sec. between exercises.

B. Tabata Evil Wheel.