The WOD's

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New Years Day

Please note that the gym is closed today for the New Year’s Day public holiday. Happy New Year!!!

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WOD: Wednesday

Open Gym: 8.00-9.30am. Come on in and get your last sweat on for 2014!

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WOD: Tuesday

Please note that the gym is closed today. Here is a workout you can do from home.

10 rounds for time:
Run 200m
30-60 sec. plank.

Notes: For the plank, pick a time between 30 and 60 seconds that you expect to be able to maintain UB for the entire 10 rounds – don’t exceed 60 sec.

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WOD: Monday

Please note that the gym is closed today. Here is a workout you can do from home.

Five rounds for time of:
5 Wall Climb
10 Sit-up
20 Box Jump

Notes: For the wall climb feel free to reduce your range of motion (i.e. less vertical) to suit your level of ability but work hard to maintain the same mechanics and body position nonetheless. Otherwise you can scale back to push-ups with feet elevated or normal push-ups. Keep the sit-ups nice and strict and find something nice and sturdy to jump on for the BJ.

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WOD: Sunday

Please note that the gym is closed today. Here is a workout you can do from home:

Death by Burpees

With a continuously running clock, perform 1 burpee in minute 1, 2 burpees in minute 2, 3 burpees in minute 3 etc. Continue as long as you can complete the required number of reps for that given minute. If you fail before round 10, rest for the minute after you fail and start again.

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WOD: Saturday

Please note that the gym is closed today. Here is a workout you can do from home:

Four rounds for time of:
Run 400m
50 Squats

Don’t get too worried if your 400m is not spot on. If you don’t have a way to measure it, just run out for about half as long (time) as your average 400m run would take and then make that your turn around point for the rest of the workout.

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WOD: Friday

Please note that the gym is closed today. Here is a workout you can do from home:

Tabata (8 x 20 on/10 off)
Mountain Climbers
Rest 1 min.
Grasshoppers
Rest 1 min.
Mountain Climbers

To clarify – perform 20 sec of work and 10 sec of rest x 8 of Mountain Climbers then rest 1 min. and then move onto Grasshoppers for 8 rounds then after resting another minute, back to Mountain Climbers.  Click the links for exercise demo’s.

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WOD: Wednesday

A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am

Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.

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WOD: Tuesday

A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am & 4.00-6.00pm

Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.