The WOD's

WOD: Monday

A. Work to a max for the day of: Front Squats – 3 reps.

B. Five rounds for time of:
10 Front Squats 60/40kg
20 Lateral Jumps
*Bar is taken from the ground.

Tips: Elbows, elbows, elbows. If elbows are up, chest it up, torso is upright, weight is on heels – all is good. Descend into the squat with control and as you exit, imagine that you have ropes tied to the tips of your elbows and you’re being pulled out of the squat elbows first.

Rest Day or Open WOD 14.4

Please remember that we are validating 14.4 between 2-4pm today.  Please come on in and show your support.

Don’t forget your raffle tickets for 3 x $50 meat tray being drawn today.  $2 each or 3 for $5 with all proceeds going to the Kokoda Team.  A HUGE THANKYOU to Brenden and Lance from Nautical Roofing for their kind donation and support of our team.

Check out Knight Photography for some great Open photos  Thanks Kai.



WOD: Saturday

Validations for 14.4 will be happening between 7-9am today.  Please feel welcome to come in and do the workout unofficially if you are not registered for the Open.

Check out our Tips and Strategy for 14.4 – here.

WOD: Friday

A. Work to a max for the day of:
1 Power Snatch + 2 BTN Push Press + 3 Overhead Squat.

B. Opposing Ladder:
Overhead Squat (use Part A as a guide for load)
Lateral Burpees
*Start with 10 OH Squats and 1 Burpee and reduce/add reps to the OH Squat and Burpee until you get to 1 OH Squat and 10 Lateral Burpees.
*10 minute cut off.

WOD: Thursday

*Feel free to come in and work mobility if you are resting for 14.4.
*Check out our newest instructional video “The Jerk Store“.

4 x 3 minute rounds:
Run 400m
Max UB reps (1. Pull-ups 2. Push-ups 3. Grasshoppers 4. Squats)
Rest 1 minute between rounds.




WOD: Wednesday

A. Work to a 3 position power clean (ground, knee, mid thigh)
*Rep must be linked.

B. Alternate exercises on the minute for 5 rounds:
min 1: 2 cycles – 3 position clean (use around 80-90% of part A.)
min 2: 30 seconds – 3 stage toes to bar (swing, knees to elbows, full movement) (see video)

WOD: Tuesday

*Please don’t forget to log your scores for 14.3

A. Work to a 3RM Thruster (instructional video)

B. Four rounds of:
1 min Wall Ball 10/6kg (instructional video)
Rest/Burpees (instructional video)
*Minute 1 of the wall ball sets the target number. Perform 2 burpees for every rep less than the target number reached in rounds 2, 3 & 4.

*Well done to Meg who hit a PB Deadlift of 70kg (multiple times) in 14.3 at 47kg B.W!

WOD: Monday

Five rounds of:
Dumbbell Shoulder Press 8-10 reps
Max reps strict Pull-up
*Rest 2 min. between rounds.

Tips: The weight for the shoulder press is to be maintained. Pick a weight that is challenging but not absolutely maximal for the 8-10 reps. Add weight if you’ve got more than 15/10 strict pull-ups and if you have minimal pull-ups, pick a number to be repeated each round.

WOD: Saturday

We are validating Open workout 14.3 between 7-9am today.  Please feel welcome to come in and train or hit the workout unofficially if you’re not registered for the open.