The WOD's

group shuttle

WOD: Thursday

Tabata Intervals x 8 of:
Row (cal)
Toes to Bar
Box Jump
Ball Slam
*Rest 1 min after each batch of 8 intervals.


WOD: Wednesday

Five rounds for time of:
15 Hang Power Snatch 40/30kg
15 Dips
75 Double-unders

penny comp

WOD: Tuesday

A. Back Squat 7 x 3
*Build up in weight during your warm up and hold a heavy but repeatable load across all sets.

B. B. 30-20-10 reps for time of:
DB Snatch 22.5/15kg
Shuttle Run 10m
*Compare to last time – here.


WOD: Monday

For time:
3 Rounds of Cindy
10 Clean & Jerk 60/40kg
3 Rounds of Cindy
30 Power Cleans 60/40kg
3 Rounds of Cindy
50 Deadlift 60/40kg
*1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats.

Well done to our crew that competed at Duel at Desire over the weekend. Tanya R, Chris G, Penny, Sean, Madi, Jono, Bart & Kate.


WOD: Saturday

Come on in for some surprise fun & recovery.

Best of luck to our crew competing at the Duel at Desire today.
Madi, Jono, Sean, Penny, Chris G & Tanya R.


WOD: Friday

30-20-10 reps for time of:
DB Thruster 15/10kg

Rest 2 min.

20-10 reps for time of:
DB Thruster

Rest 1 min.

10 reps for time of:
DB Thruster


WOD: Thursday

Sorry for the late post!

Five rounds, each for time of:
2 x 10m Sled Push 60/40kg
6 x 10m Bear Crawl
12 x Deadlift 100/70kg
*Rest as necessary between rounds.


WOD: Wednesday

0-5 min:
Row 1200/1000m
5-10 min:
250 Double-unders
10-15 min:
Plank Hold
15 min until completion:
75 Toes to Bar

madi burpee pull up

WOD: Tuesday

For time:
20 Hang Cleans 60/40kg
20/14 Push-ups
16 Hang Cleans 70/47.5kg
20/14 Push-ups
12 Hang Cleans 80/55kg
20/14 Push/ups
8 Hang Cleans 90/62.5kg
20/14 Push-ups
4 Hang Cleans 100/70kg
20/14 Push-ups
*Hang Cleans can be Power or Squat.


WOD: Monday

A. Overhead Squat 7-7-7-7
*Bar taken from ground. Ideally via a full snatch.

B. 5 rounds:
1 min. Max Burpee Pull-ups (12″ jump)
1 min. Rest