The WOD's


WOD: Tuesday

A. 30 sec. on/30 sec off x 16 min:
1. 30 sec. HS Hold (wall or free standing)
2. 30 sec. Double/Triple-unders
3. 30 sec. Strict Toes to Bar
4. 30 sec. Row
*This will not be a scored component. The aim is to bias towards skill/strength development with a moderately elevated heart rate.

B. Five efforts:
On the 90 sec.
Run 200m


WOD: Monday

AMRAP in 30 min:
1 Rope Climb
3 Devils Press 22.5/15kg
7 Wall Ball 9/6kg
9 DB Deadlift 22.5/15kg
*Various rope climb options will be available – don’t forget your long socks!


WOD: Saturday

#Please note: due to predicted rain the Beach Session will be postponed. However, we have an exciting “unknown & unknowable” WOD.
Elements of the workout will be reveiled as you go. Duration: unknown
Movements: unknown
Format: unknown

You can’t strategise for this one. Bring your best “A Game” and let’s test your fitness.

The WOD was:
800m run
50 Burpees
50 Kettlebell swings 24/16kg
25 Ball Slams 20/12kg
Run 400m
Max reps Toes to Bar until 18mins.

WOD: Friday

WOD: Friday

A. Overhead Squat 5 x 3
*Use 80-90% of your 3RM from last week.

B. AMRAP in 12 min:
Walking Lunge 30m
20 Jump Squats (6″ jump)
Bear Crawl 50m

*Please check out the attached video!



WOD: Thursday

Hang Power Clean 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Don’t be a cherry picker!

Tabata Burpees


WOD: Wednesday

A. Five super-sets:
Strict Toes to Bar
5 x 10 sec. Glute Bridge
*T2B can be max reps or accumulate a chosen number per round.

B. Seven rounds for time of:
Run 200m
30 sec. plank

warana beach

Beach Workout : Cancelled

We apologies but the weather gods don’t appear to want us to run a beach WOD just yet.

We have a fun workout planned at the box for tomorrow so be sure not to miss this one!!


WOD: Tuesday

*Please don’t forget 4:15pm, 5:15pm, 6:15pm today.

For time:
10 Turkish Get-ups
30 DB Snatch
40 DB Push Press
50 DB Box Step-ups
40 DB Push Press
30 DB Snatch
10 Turkish Get-ups
*All movements are performed with a 22.5/15kg


WOD: Monday

Advance as far as possible in 20 minutes:
1 Strict Pull-up
Run 100m
1 Overhead Squats 50/35kg
25 Double-unders
*Add 1 pull-up and 1 OHS per round.
*Strict C2B for advanced athletes.


WOD: Saturday

It’s predicted to rain on Saturday so we’re going to postpone our Beach workout until another weekend.  What better way to kick off rainy day than with a great workout!  We look forward to seeing you at training.

30 rounds for time of:
5 Wall Ball 9/6kg
1 Power Clean 100/70kg.
*Don’t let the HSPU and heavy cleans scare you off for this one. Simply scale back the difficulty and load relative to your ability and you’ve got a great workout for all levels of athlete.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.