WOD: Tuesday

We can not wait to open our doors to you all. We are anticipating an easing on restrictions in the next 2-4 weeks. Please assist us in being ready and ensure we adhere to guidelines, making this a safe space for everyone. Members please fill in our updated client details form asap (via Facebook members and/or email). Contact me if you have any issues.

Run/Row/Skip/Bike 2 mins

4 rounds of:
3 Kipping swings or 3 Sit & Reach
3 Squats

then, run 200m

4 rounds of:
1 Kip swing, 1 Knees to elbow, 1 Toes to bar/ or 3 x Toes to kettlebell
3 Goblet Squats,

then run 200m

10 Rounds for time of:
Run 200m
10 Toes to Bar/ Toes to Kettlebell
15 Goblet Squats

*Complete toes to bar if possible (reduced repetitions if required). Alternatively complete toes to kettlebell.
*Choose a weight that allows for unbroken goblet squats. (Use a barbell if required).

Photo: No rest for the wicked!! Danielle get some extra Sunday training in. Awesome work chic.

Labor Day

Happy Labor Day!!

Monday 4th May is a public holiday – but we would love for as many of you to join us for a Zoom session at 4:00pm tomorrow.

2 rounds, alternating through
Run 100m
1. 5 x Squat + Push Press
2. 5 x Sit & Reach
3. 5 x Push-up

Mobility: Shoulder/Hips/Ankles

Thruster technique

Sprint effort:
7 Thrusters
7 Push-ups
7 Strict Sit-ups
Run 200m

For time:
Run 400m
50 Thrusters
Run 400m
50 push-ups
Run 400m
50 Strict Sit-ups

Rest 3 minutes

For time:
Run 200m
25 Thrusters
Run 200m
25 Push-ups
Run 200m
25 Strict Sit-ups

*Thrusters: Empty barbell, Dumbbell or Kettlebell

Scale: Push-ups= Choose a repetitions that allow you to get through in no more than 5 sets. (For many people 25-30 reps would be suitable)

WOD: Saturday

Run/Row/Skip?Bike 2 minutes

2 rounds of:
5 Kip swings
5 Muscle Cleans/Clean & Jerk or Sumo Deadlift

2 rounds of:
3 Pull-ups
5 Power Cleans/Dumbbell Snatch (per side)/Sumo Deadlift high pulls

Work technique then increase in weight (5-10 minutes)

Increment as far as possible in 20 minutes of:
Power Cleans 60/40kg / Dumbbell Snatch (per side)/Sumo Deadlift Highpull x 2
Run 200m

*Complete 1 Power Clean + 1 Pull-up, Run 200m, then 2 Power Cleans + 2 Pull-ups, Run 200m, etc… Increase in repetitions as far as possible in the 20 minutes.

*Dumbbell Snatch or Sumo Deadlift High Pulls (Increase by 2 reps per round)

*Weight guide: Choose a weight that allows for some touch & go repetitions.

*No pull-up bar- you are on BURPEES with a jump over the barbell!!!

Goal: Aim to complete up to 10 repetitions within the given time frame.

Photo: Just a regular Dad achieving extraordinary things. Make space and time to dedicate to your health and fitness. Your family will thank you for it!!

WOD: Friday

Happy Friday everyone!! We are looking forward to seeing some relaxation on the COVID 19 restrictions. Enjoy a picnic with the family.

Run/Row/Skip or Bike 2 minutes.

3 Rounds of:
6 x 10m Shuttle Runs
6 x Lunges > progress towards jumping lunges
6 x Shoulder tap & extend

Mobilize hips/shoulders/ankles

*Work up in weight for lunges:
Ground to overhead x 6
Alternating lunges x 6

Increment as far as possible:
Buy in:
EMOM x 5 minutes:
‘X’ Burpees
EMOM x 5 minutes:
‘X’ Shuttle Runs
EMOM for as long as possible
Incrementing Overhead weighted lunges (Shuttle run reps+2 each round)

*Choose a challenging but repeatable number of burpees and shuttle runs (Aim for the same number on both movements).
Your lunge repetitions will continue on from your number. Eg. 10 Burpees/Shuttle Runs + 2 reps. First round of lunges will start at 12, then 14, 16…. Continue until you can no longer achieve the required number of lunges in the minute.

Scale: Start with a lower number of burpees and shuttle runs. Do not add weight if your lunges need work.

Photo: We asked our crew to get creative as we didn’t want them to miss out on pulls over the gym closure. We have got an adaptable bunch!! Well done to Russ & Alex – ring rows you can take anywhere. Share your best homemade training set-ups with us.

WOD: Thursday

Warm up:
Run/Row/Skip or Bike 2 minutes
3-5 cycles of Bow & Bend>Cobra Stretch>Downward dog
3 x 10 second Glute bridge>Seated Toe taps

3 rounds of:
5 x Squats
5 x Sit-up & Reach
3-5 x Push-up

Part A.
Tempo Squats
7 x 3-5 repetitions (3 second lower>3 second pause>3 second rise)

*Goal is to move with perfect form.
*Add enough weight to give feedback, still allowing for good form.
* Use barbell, kettlebell, dumbbell or body weight.

Part B.
For time: Males 30-24-18-12-6 Push-ups
Females 20-16-12-8-4 Push-ups
*Sets must be unbroken to count for RXD.

*8 minute cut-off

Scale: Work technique and volume with a 10 minute EMOM. Pick your own repetitions and maintain across all rounds.

WOD: Wednesday

Happy birthday to our one and only “Water Boy!! – Chris G!!
The water dispenser is empty – awaiting the opening of the box.
Happy birthday legend!!

3 Rounds of:
Skip x50 (working towards double-unders)
Bearcrawl 10m
Toyota Jumps x 10
Spiderman 10m

Mobility: Shoulders>Hips>Ankles

Incrementing ladder 3-4 minutes:
Shuttle Run (2-4-6-8-10…)
Push-ups x 3
Kettlebell swings x 5

2 cycles of the following within 30 minute time cap.
Time each movement separately.
50m Bearcrawl
50 Box Step-overs 20″
25 Push-ups
15 x 10m Shuttle Runs
75 Double-unders
50 Kettlebell Swings/Dumbbell Hang Clean & Jerk.

*Complete each movement for time.
*Rest as needed between movement (with time cap in mind)
*Follow order of the board.

Scoring: Total working time.

Push-ups to be completed with in 2 sets (Scale number accordingly).
Double-unders (max 90 seconds) Use first round to establish benchmark repetitions. Alternatively 150 single skips.

WOD: Tuesday

AMRAP in 4 minutes:
1 Push-up
2 Sit-up & Reach
3 Squats
2 x 10m Shuttle runs


Tabata warm-up (20sec on/10 sec off)
1 cycle, then 2 cycles of:
*Aim to move well and pick up the pace as you go.

Complete three rounds for max repetitions of:
2 minutes: Run 200m, then max burpees
Rest 1 minute
2 minutes: Run 200m, then max squats
Rest 1 minute
2 minutes: Run 200m, then max Toes to kettlebell/Toes to bar
Rest 1 minute

*Record you total for each movement and grant tally of all movements.
Athlete with the highest repetitions wins.
*Run = 30seconds out/30 seconds back. Sub with row, bike, etc.

WOD: Monday

run/row/skip/bike 2mins

3 rounds of:
Squat x 10
6 x 10m Shuttle Run
Sit-up & Reach x 5
6 x 10m Shuttle Run


Work technique for your chosen movement then work up in weight.
3 cycles:
5/10 reps of your movement
10 Dynamic Spiderman

Five rounds for time of:
30 Kettlebell Swings or 30 Dumbbell Cleans, or 15 Power Cleans,
Run 400m

*Choose movement depending upon equipment available. Aim for a weight that allows for a challenging unbroken first set.

Photo: Who looks this good after completing partner “Murph” – Danielle and GW Hollywood!!


At home we will remember them:
Lest we forget
Partner or solo run 1 minute out/back.

Alternate with a partner:
Five cycle of:
1x Pull-up/2 x Push-up/3 x Squats
Run 100m (High knees/Boots to Glutes)

Join us for a hero workout.
Partner “Murph”
Run 1.6km (4 minutes out/back)
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6km

*Both partners to complete the run.
*Tag in/out and share reps between partners (in order of movement).

Option 2:
Run 1.6km (4 minutes out/back)
then, complete 10, 15 or 20 rounds of:
5 Pull-ups,
10 Push-ups,
15 Squats
Run 1.6km

*This option provides an opportunity to complete appropriate repetitions based upon individual ability.
This is a hard work: partitioning the repetitions makes this workout more achievable.

Although we can not be together physically today we would like as many people come together to share in comradeship and community in honor of those that made the ultimate sacrifice. Please refer to the link to join in the Light Up The Dawn initiative.

WOD: Friday

Alternate for 2 cycles between:
Run 100m & 30 seconds of:
1. Dynamic hips
2. Sit & Reach
3. Cossack stretch
4. Shoulder rotations

Burpee technique/practice- for best movement
6 second count burpee.

Increment for 3 minutes with efficient movement of:
Burpee (1-2-3-4-5…)
10 second plank

Four rounds for time of:
Run 600m
25 Burpees
Plank *Plank time is equal to the time it takes to do the burpees.

*You will need a stop watch for this one.

As many rounds as possible in 20 minutes of:
Run 400m
15 Burpees
30 second plank hold

Photo: Always somewhere to do pull-ups if you look hard enough. Kimberley can give you some ideas.