Deadlift 16 minutes to find a 1RM Complete as many rounds as possible in 12 minutes of: 24 Kettlebell Swings 24/16 15 Power Snatch 50/30 300m Run 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 READINGFor Time: 400m Run 30 Dumbbell Snatch 30/20 25 Burpees (6 inch target) 800m Run 30 Dumbbell Snatch 30/20 25 Burpees (6 inch target) 400m Run Post time to the whiteboard
CONTINUE READINGPartner WOD Complete as many rounds of the complex in 17 minutes of: 300m Run 10 Burpees Deadlift + Hang Power Clean + Front Squat + Push Jerk (60/40) Bar can’t be dropped during complex. Post rounds to comments
CONTINUE READINGFor Time: 500m Run Then 4 rounds of: 3 Rope Climbs/9 Strict Pull Ups 15 Burpee Box Jumps 500m Run Post time to the whiteboard
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 READINGThis afternoon sessions have changed. We have a 4pm and 5pm session only this afternoon. We are closed tomorrow also due to the Allstar Affiliate Series Competition held on the Sunshine Coast. Power Clean 2×3@85% 2×2@90% Complete as many rounds as possible in 12 minutes of: 10 Hand Release Burpees 20 Front Rack Lunges 50/35 […]
CONTINUE READING“Partner WOD” Complete as many rounds as possible in 20 minutes of: 500m Run 24 Kettlebell Swings 24/16 12 Box Jumps 6 Burpee Plate Jumps Partner will run 500m while the other partner works through the movements.They will then swap once the partner is back from the run. Post rounds to comments.
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 300m Run 8 Ring Muscle Ups 10 Burpee Box Jump Overs OR 300m Run 8 Strict Pull Ups/Ring Rows 10 Plated Sit Ups 10 Burpee Box Jump Overs Post rounds to the whiteboard.
CONTINUE READINGPartner WOD Complete 3 rounds for time of: 10 Power Clean 60/40 150m Run 10 Push Press 60/40 150m Run 10 Thrusters 60/40 150m Run Post time to comments.
CONTINUE READING