S1 & S2: Back Squat 15 minutes to find a 20RM Complete as many rounds as possible in 12 minutes of: 8 Push Jerk 70/50 15 Toes to Bar 8 Box Jumps 30/24 Post load and rounds to whiteboard
CONTINUE READINGOpen gym today for our members between 7:30am and 9:30am.
CONTINUE READINGNo sessions today but we will have Open Gym for our members tomorrow between 7:30am – 9:30am. Here is a workout that can be completed at home. Complete as many rounds as possible in 14 minutes of: 50 Double Unders/100 Skips 20 Alternating Lunges 10 Hand Release Push Ups (Have an object at arms length […]
CONTINUE READINGOnly a 5:30am and 6:30am session today no PM sessions due to Aimee and Nate tieing the knot this afternoon. “Grace” Clean and Jerk 60/42.5 1 minute rest, then “Helen” Complete 3 rounds for time of: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post time to whiteboard
CONTINUE READING“Donny” 21-15-9-9-15-21 reps for time of: Deadlift 102.5/70 Burpee Post time to whiteboard
CONTINUE READING“Daniel” For Time: 50 Pull-ups 400 meter run 21 Thruster 42.5/30 800 meter run 21 Thruster 42.5/30 400 meter run 50 Pull-ups Post time to whiteboard
CONTINUE READING“Holleyman” 30 rounds for time of: 5 Wall Balls 3 Handstand Push Ups 1 Power Clean 102.5/70 Post time to whiteboard.
CONTINUE READINGWe have an 8:30am session and a 4pm session for this public holiday today. “Partner Wod” Complete as many rounds as possible in 18 minutes of: 30 Double Unders 12 Toes to Bar 16 Alt Dumbbell Snatch 25/20 14 Overhead Lunges 20/15 150m Sprint Post time to comments.
CONTINUE READINGTomorrow’s public holiday we’ll have two sessions an 8:30am and a 4pm only. And if you get a chance come down and support the guys today, last day of the competition. Rest Day
CONTINUE READINGA reminder no sessions today due to the Semper Paratus Competition, below is a wod that can be completed at home. The public holiday on Monday we’ll have two sessions an 8:30am and a 4pm. And if you get a chance, come down and support the guys competing over this weekend.Enjoy your weekend. Complete 3 […]
CONTINUE READING