Complete 21-15-9 for time of: Ground to Overhead 60/40 Pull Ups “15 min cut off” Rest 3 minutes Front Squats 10-10-10 Heaviest weight possible. Post time and load to whiteboard.
CONTINUE READINGWe are closed today for the Ekka Show Day. We’ll resume with normal sessions as of tomorrow.
CONTINUE READINGNo sessions tomorrow due to the Ekka Show Day. S1: Press 3-3-3 @ 80% S2: Press EMOM for 8 minutes perform 3 reps at 60% For Time: 15 Deadlifts 100/70 18 Box Jumps 300m Run 12 Deadlifts 100/70 15 Box Jumps 300m Run 9 Deadlifts 100/70 12 Box Jumps 300m Run Post load and time […]
CONTINUE READINGNormal session times today. S1: Overhead Squat 3-3-3-3 @ 80% S2: Overhead Squat 3×3 @ 85% 1×2 @ 90% Complete 4 rounds for time of: 21 Wall Balls 15 Chest to Bar Pull Ups 9 Handstand Push Ups Post load and time to whiteboard
CONTINUE READINGWe’ll have normal session times tomorrow, but closed on the Wednesday for the Ekka Show Day. Rest Day
CONTINUE READINGWe’ll have normal hours on the Monday and closed on the Wednesday for the Public Holiday. “Partner WOD” Complete as many rounds as possible in 16 minutes of: 10 Burpee Box Jump Overs then 3 rounds each of the complex: 3 Deadlifts 60/40 3 Front Squats 60/40 3 Push Jerk 60/40 Post rounds to comments.
CONTINUE READINGS1: Push Press 5-5-5 @ 75% S2: Push Press 1×3 @ 85%, 3×2 @ 90% Complete 7 rounds for time of: 12 Push Ups 9 Toes to Bar 3 Power Clean 90/55 Post load and time to whiteboard
CONTINUE READINGS1: Deadlift 3-3-3-3 @ 75% S2: Deadlift EMOM for 8 minutes perform 3reps @ 75% Complete as many rounds as possible in 12 minutes of: 3 Rope Climbs 9 Dumbbell Hang Power Clean and Press 25/17.5 20 Wall Balls Post load and time to whiteboard
CONTINUE READINGComplete as many rounds as possible in 18 minutes of: 10 Thrusters 60/40 20 Burpee Plate Jumps 30 Kettlebell Swings 24/16 300m Sandbag Run Post rounds to whiteboard
CONTINUE READINGS1: Power Clean 3-3-3 @ 75% S2: Power Clean 7X3 @ 75% 45sec rest For Time: Buy in: 100 Double Unders Complete 3 rounds for time of: 9 Overhead Squats 70/50 12 Box Jumps 30/24 Then 400m Run Post load and time to whiteboard
CONTINUE READING