WODs

WOD: Tuesday

For time:
Row 1000m
Run 2000m
300 Double-unders

WOD: Monday

"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Compare to last time here

WOD: Saturday

Come on in for a surprise last Saturday team WOD before Christmas. You definitely don’t want to miss this one!!!

Awesome work to everyone that completed the “12 Days of Christmas”. It was such a great day/evening.

A special thank you to Grant Williams who put together “A year in review” for us. Keep an eye on the members page for this one.

Photo: Chantal (one of my favourite humans in the world) completing the “12 Days of Christmas”. She is always able to put things into perspective and sees the best in every situation – thank you Chan for always being no fuss, real and positive.


WOD: Friday

Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!
Join us for some ice cold beverages, nibbles by the water (From approx. 4pm for those that have already completed the WOD).
Extra credit to those that arrive in Christmas attire.

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

Compare to last time here

WOD: Thursday

Five rounds for load:
1 Shoulder Press +
3 Push Press +
5 Push Jerk
*To be completed as a nine rep set.
* Increment weight across rounds.

WOD: Wednesday

A. 1RM Clean
*Power or squat.

B. Four rounds for time of:
15 Deadlift 85/55kg
15 Toes to Bar
*10 min. cut off.

WOD: Tuesday

For time:
100 Double-unders
then, 3 rounds of:
15 Wall ball 9/6kg
15 Burpees,

100 Double-unders
then, 3 rounds of:
15 Wall ball 9/6kg
15 Burpees,

100 Double-unders

Photo: Jesse hitting a personal best Clean & Jerk of 35kg.

WOD: Monday

Five rounds, each for time:
Gymnastic pull (Max 10reps)
15 Overhead lunge (1 x 22.5/15kg right)
Gymnastic push (Max 20reps)
15 Overhead lunge (1 x 22.5/15kg left)

*Work round for round with a partner.

Photo: Karla tree pull-ups (back in Zoom times).
With holidays just around the corner many of you will be away and won't have access to equipment. Time to get creative and think outside of the square.

WOD: Saturday

Partner Workout
Two rounds for max repetitions:
3 min. Row (Cal)
1 min. Rest
3 min. Burpees (over partner)
1 min. Rest
3 min. Bike (Cal)
1 min. Rest
3 min. Deadball over shoulder 45/30kg
1 min. Rest

*Share repetitions/calories anyhow between partners. One partner in plank/other partner to jump over for Burpees.

Photo: Team Challenge bridge crossing. The last stretch home feels sooo good.

WOD: Friday

AMRAP in 3 minutes:
1 Bar Muscle-up
2 Devils Press 22.5/15kg
3 Dumbbell Front Squats 22.5/15kg
*Repeat for a total of five, 3 minute cycles.*Rest 1 min. between cycles. 

Photo: Grant, always spreading the message of peace and love.
Thanks to Andy for the photo.