The WOD's

marie prowler

WOD: Friday

Don’t forget our October attendance challenge – are you still in the running?

Complete five cycles:
5 Front Squat (use approx. 80% of 1RM)
rest 45 sec.
30-50 UB Double-unders
rest 45 sec.
10 Shoulder Taps (or 30 HS Hold against wall)
rest. 45 sec.
30 sec ea. side/front/side plank
rest 45 sec.

WOD: Thursday

WOD: Thursday

Struggling to workout which shoes to WOD in? – Which Shoes?

Check out the video is of Chris doing this workout in 4.22 back 2011 which was a pretty good result at the time, now there are masters athletes doing these sorts of times!

Ladies – we’ve never had a female athlete rx’d this workout.  The challenge is set!

Pick one of the following workouts:
1. Amanda
9-7-5 reps for time of:
Muscle-up
Snatch 61/42.5kg

2. 21-15-9 reps for time of:
Chest to Bar Pull-up
Power Snatch 50/35kg

3. Five rounds for time of:
8 Pull (ring row, pull-up etc.)
8 Overhead Squats (pick a challenging load for 8 UB OHS)




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WOD: Wednesday

For time:
Run 1200m
Bear Crawl 75m
30 Burpees (on to weight plate)
Run 800m
Bear Crawl 50m
20 Burpees
Run 400m
Bear Crawl 25m
10 Burpees


chloe tyre flip

WOD: Tuesday

A. EMOM x 10: Clean & Jerk (any style)
*Work up in weight and go for a new PB if things are feeling good.

B. Ten round for time:
10 Touch and Go Clean (use around 60-70% of heaviest weight achieved in part A)
10/6 HR Push-ups
*Reduce the reps on the Clean by 1 per round.
*Cleans must pass through a squat. A full clean or power clean + front squat is acceptable.

beach wod Oct 14

Monday – Open Gym 3-5pm

Please note that our normal timetable is cancelled due to the public holiday, however we are holding an open gym session between 3-5pm.  Come on down and get your sweat on!

pike park

WOD: Saturday

Beach session today.  Please meet and be ready to go at 7.00am at Pike’s Park Warana (see map below).  You will not be swimming but will be getting wet (no deeper than the waste) so wear some appropriate clothes.  There is a good chance that we’ll head out for breakfast at B-Fresh afterwards, so bring some dry clothes if  you would like to come along to breakfast.

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WOD: Friday

Post Workout Nutrition - are you doing it?

For time:
Run 1200m
50 Wall Ball 10/6kg
40 Pull-ups
30 Power Cleans 60/40kg
20 Burpee Box Jump overs 24/20″
10 HSPU
*various scalings and substitutions will be on offer for the HSPU.

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WOD: Thursday

How’s your nutrition? – Nutrition Check-up

A. Every 90 seconds x 10:
3 Position Snatch (high, knees, ground).
*reset between each lift, ie. don’t link these.

B. Three rounds (not for time):
30 Abmat Sit-ups
10-15 Hip Extension

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WOD: Wednesday

Best wishes to the newly married Luke and Tanya on their honeymoon.  Have fun, be safe!

EMOM x 30:
1. 15 KB Swings (heavy)
2. 10 Box Step Over 20/15kg (20″)
3. 10 x 10m Shuttle Run

WOD: Tuesday

WOD: Tuesday

A. Back Squat 5 x 5
*use around 80% of your 1RM
*rest 2 min.

B. Ascend as far as possible in 10 minutes:
3 T2B
30 Double-unders
6 T2B
30 Double-unders
9 T2B
30 Double-unders
12 T2B
30 Double-unders
etc.