The WOD's

WOD: Thursday

AMRAP in 3 minutes of:
3 Power Cleans (touch & go)
6 Push-ups
9 Squats

Rest 1 min. and repeat for a total of 5 cycles.

Compare to your last result from Sept 8th – here.

WOD: Wednesday

A. Four cycles:
Bench Press 6-8 reps
Strict + Kipping Pull-ups
Russian Twists 20 reps
*rest 60 sec. between exercises.
*for the pull-ups, work to about 75% of your max with strict reps and then work until failure with kipping pull-ups. Stay on the bar as you transition.

B. Three rounds:
60 sec. weighted plank.
60 sec. rest.

WOD: Tuesday

*Click the video for some squatting motivation.

A. 10RM Overhead Squat (15 min)

B. Five rounds for time of:
20 Goblet Squat 24/16kg
20 KB Swings 24/16kg
*Perform 10 Burpees each time you put the KB down.
*15 min cut off.


WOD: Monday

For time:
1500m Row
150 Double unders
1.5 Mile Run
*If you’re in the gym early feel free to start warming up as this will alleviate some of the time issues of getting everyone through the rowers.

WOD: Saturday

Something Fun!!!

Five sets for times of:
5 Hang Squat Cleans 85/60kg
10 Handstand Push-Ups to 8″” Deficit
20 Toes to Bar
Rest 3 minutes

For time:
5 Snatches 75/50kg
50 Double-Unders
50 Wall Ball Shots 9/6kg (11ft)
50 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches 75/50kg

WOD: Friday

Are you in Groundhog Day?

*Best wishes to Adam from the 6.00am crew on his wedding today!!!

21-18-15-12-9-6-3 reps for time of:
Bar Facing Burpees
*Pick a weight for the Thruster that gives you a shot to go UB for each round.
*20 min. cut off.
*Yes I know some of you will be having terrible flash backs to 14.5 but please note that there are two significant differences – 1. the weight for the Thruster is up to you and 2. there IS a cut off. Come in and see what this workout feels like when it’s scaled appropriately to your abilities.

WOD: Thursday

Happy 18th Birthday to Madi Napper!!!

EMOM x 20:
Clean Pull + Hang Clean + Push Jerk
*start light and move up in weight as you go.
*movements cannot be combined.

WOD: Wednesday

Turn your phone into a powerful training tool – Digital Age.

A. 21-15-9 reps of:
Front Squat
*Each round is for load.
*You have 12 minutes after warming up to complete the rounds.

B. EMOM x 10
Push-ups (you pick the reps).
Sprint 50m

WOD: Tuesday

Good reading: Competitive Conundrum

Complete 4 cycles:
DB Shoulder Press x 8 (hold weight across)
Max reps supine ring row
8-12 Strict Toes to Bar
20 Superman
*rest 30-60 sec. between exercises

Optional Finisher (if you finish part A. early)
3 rounds:
60 sec. Strict Pull-up
60 sec. rest

WOD: Monday

We hope you’re all traveling along well with your supplementary pull-up work.  Please remember that if you have progressed and are not sure of the next step that we are always there to help.

Three rounds, each for time:
Row 500m
25 Box Jump Overs 24/20”
50 Double-unders
25 Kettlebell Swings 32/24kg
50 Wall Ball 10/6kg
*rest between rounds.