The WOD's

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WOD: Monday

For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

WOD: Saturday

WOD: Saturday

Three rounds for reps:
0-2 min:
Run 400m then Double-unders
2-3 min:
DB Push Jerk 15/10kg
4-5 min:
DB Hang Squat Clean 15/10kg
*Rest 5 min. between rounds.
*Watch Dan Bailey’s attempt in the attached video.


WOD: Friday

A. Pause Front Squat + Front Squat
*10 sets at 70-80% of 1RM.

B. Partner Workout
AMRAP in 8 minutes:
2 x 10m Slam Ball Push 12/9kg
*One partner must be in the plank position during the slam ball push.

kirsty carry zac

WOD: Thursday

Five rounds for max reps:
Dumbbell Bench Press 22.5/15kg
Ring Row (feet in line with hands)
*Move immediately from the bench to the rings.
*Rest 3 minutes between rounds.

WOD: Wednesday

WOD: Wednesday

Some good advice in the attached video from Jocko Willink!

10 rounds for time of:
10 Toes to Bar
Run 100m
10 Box Jumps 24/20″
Run 100m
Rest 30 seconds
*Final time is taken after the last round (not including the rest break).

rookie rumble

WOD: Tuesday

A. EMOM x 10 mins:
2 x Snatch
*approx 85% of 1RM

B. Death by Snatch 60/40kg
1 Snatch in the 1st min, 2 snatch in the 2nd minute, etc.


WOD: Monday

Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg


WOD: Saturday (Bring a friend)

A reminder that Saturday is bring a friend day (12th, 19th May).

Come and join us for some FUN.
The workout will be suited for all levels of athletes.

mitch ladies bar

WOD: Friday

A. Tempo Back Squat 5-5-5-5-5
*3 second descent, 1 sec. pause below parallel.

B. AMRAP in 10 minutes:
10 Toes to Bar
10m Overhead Lunge 22.5/15kg DB RH
10 Knees to Elbows
10m Overhead Lunge LH

grant sean

WOD: Thursday

A. EMOM x 10:
1 x Clean & Jerk
*Any style – increase across.

B. Death by Clean & Jerk 60/40kg
*1 in the 1st minute, 2 in the 2nd minute etc.