“Teams of 3” Complete as many reps and metres in 24 minutes of: 1st Minute: Max Metre Row 2nd Minute: Max Box Jump Overs 3rd Minute: Max Wall Balls 4th Minute: 150m Team Run Post total reps and metres to comments.
CONTINUE READINGWe only have a 7am and 8am WOD this morning. Normal hours tomorrow. ANZAC DAY WOD “Wood” 5 rounds for time of: 400m run 10 Burpee Box Jumps 10 Sumo Deadlift High Pull 42.5/30 10 Thrusters 42.5/30 1 minute rest Post total time to whiteboard
CONTINUE READINGOpen Gym Only 8am-10am (Members Only). Normal hours as of tomorrow. Front Squat 3-3-3-3-3 (2sec Pause) Amanda 9-7-5 for time of: Muscle ups Squat Snatches 61/43 Or Complete 5 rounds for time of: 300m Run 18 Kettlebell Swings 24/16 8 Squat Clean 60/40 Post times for Amanda to the whiteboard.
CONTINUE READINGWe are closed today but open on Monday for members only from 8am to 10am, this will be run as an Open Gym session. Here is a WOD that can be completed at home. “Griff” For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Post time to comments.
CONTINUE READING“Nancy” Complete 5 rounds for time of: 400m Run 15 Overhead Squats 42.5/30 Post time to the whiteboard.
CONTINUE READINGFor Time: 2km Run 75 Thrusters 42.5/30 Post time to the whiteboard.
CONTINUE READINGPartner Wod Complete 10 rounds for time of: 150m Run 15 Kettlebell Swings 32/24 12 Box Jumps 9 Push Press 50/35 Post time to comments.
CONTINUE READINGFor Time: 400m Run 30 Push Ups 15 Pull Ups 400m Run 30 Handstand Push Ups 15 Pull Ups 400m Run 30 Burpees 15 Pull Ups 400m Run Post time to whiteboard
CONTINUE READING“Partner WOD” For Time: 400m Partner Run 60 Hang Power Clean and Jerk 60/40 150 Wall Balls 400m Partner Run Post time to comments.
CONTINUE READING) Back Squat 16 minutes to find a 2RM Complete 6 rounds for time of: 150m Run 10 Dumbbell Snatch 30/20 10 Overhead Lunge 20/15 Post load and time to the whiteboard
CONTINUE READING