Good luck to the girls competing today and over the weekend at the Pan Pacific Masters Fitness Challenge. Check out the action at the Runaway Bay Sports Super Centre. Bench Press 15 minutes to find a 3RM Heavy Helen Complete 3 rounds for time of: 400m Run 21 Kettlebell Swings 32/24 12 Chest to Bar […]
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READINGPush Press 2×5@85% 3×3@90% Complete 5 rounds for time of: 18 Chest to Bar Pull Ups 25 Wall Balls Post load and time to the whiteboard
CONTINUE READINGFront Squat 2×5@85% 3×2@90% Complete as many round as possible in 12 minutes of: 6 Chest to Bar Pull Ups 9 Push Ups 12 Wall Balls Post load and rounds to the whiteboard
CONTINUE READINGFor Time: 200 Double Unders 30 Chest to Bar Pull Ups 30 Deadlifts 80/50 30 Lateral Burpees 1km Run Post time to the whiteboard
CONTINUE READINGPower Clean 2-2-2 @ 90% 1×1 @ 95%+ 10-9-8-7-6-5-4-3-2-1 for time of: Chest to Bar Pull Ups Handstand Push Ups Post load and time to the whiteboard
CONTINUE READINGComplete as many reps as possible in 18 minutes of: 15-12-9 Chest to Bar Pull Ups Box Jumps 500m run after every set of 9 Post total reps to the whiteboard
CONTINUE READINGClean and Jerk 15 minutes to find a 1RM Complete 3 rounds for time of: 32 Wall Balls 17 Chest to Bar Pull Ups 3 Power Cleans 100/70 Post load and time to the whiteboard
CONTINUE READINGWe’re only open for an 8:30am session this morning for our members. Normal hours will return as of tomorrow. Partner WOD Complete 20 rounds of: 21 Double Unders 12 Box Jumps 9 Chest to Bar Pull Ups One person will start moving through the movements, as the first person touches the pull up bar the […]
CONTINUE READINGDeadlift 1-1-1-1-1 Increase For Time: 20 Chest to Bar Pull Ups 5 Squat Clean Thruster 70/50 15 Chest to Bar Pull Ups 7 Squat Clean Thruster 70/50 10 Chest to Bar Pull Ups 9 Squat Clean Thruster 70/50 5 Chest to Bar Pull Ups Post load and time to the whiteboard.
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