Push Jerk 2×5@85% 3×2@90% Complete as many rounds as possible in 10 minutes of: 5 Clean and Jerk 60/40 5 Bar Muscle Ups 10 Push Ups 15 Air Squats Post load and rounds to the whiteboard.
CONTINUE READINGClean 15 minutes to find a 1RM Complete as many rounds as possible in 20 minutes of: “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Or “Mary” 5 Handstand Push Ups 10 Pistol Squats 15 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGWe have no 8am session today due to the guys competing at WODStock, good luck to all competing today. Partner WOD Complete as many rounds as possible in 16 minutes of: 80 Double Unders 30 Push Ups 300m Relay Run When completing Double Unders, the other partner must hold the top of a Pull Up, […]
CONTINUE READINGWe’re closed today due to the Allstar Affiliate Series Competition held on the Sunshine Coast this weekend. Here is a WOD that can be completed at home. Good luck to everyone this weekend. Complete 10 rounds for time: 25m Sprint Up, 25m Sprint Back 5 Push Ups 10 Air Squats Post 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 READINGFront Squat 3×3@85% 2×2@90% Complete as many rounds as possible in 10 minutes of: 15 Box Jumps 12 Hang Power Cleans 60/40 9 Push Ups Post load and rounds to the whiteboard
CONTINUE READINGPower Clean EMOM for 8mins – 3 reps @ 70% Complete 3 rounds for time of: 12 Box Jumps Overs 30 Push Ups 18 Kettlebell Swings 32/24 Post load and time to the whiteboard
CONTINUE READING1. Max Push Ups Complete as many rounds as possible in 15 minutes of: 300m Run 5 Push Jerk 80/55 8 Burpee Box Jump Overs Post reps and rounds to the whiteboard
CONTINUE READINGBack Squat 15 minutes to find a 1RM “The Chief” Max rounds in 3 minutes of: 3 Power Cleans 60/42.5 6 Push Ups 9 Air Squats Rest 1 minute and repeat for 5 cycles Post load and rounds to the whiteboard
CONTINUE READINGPush Press 15 minutes to find a 1RM Complete 5 rounds for time of: 300m Run 25 Push Ups 7 Thrusters 60/42.5 Post load and time for the whiteboard
CONTINUE READING