FITNESS Push Jerk 6×3 Across Complete 3 rounds for time of: 30 Wall Balls 15 Deadlifts 60/40 15 Lateral Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGHoliday Hours 2017 – Members Only Wednesday 27th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Thursday 28th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Friday 29th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Saturday 30th – Partner WOD: 7am Sunday 31st – Closed Monday 1st – […]
CONTINUE READINGWe have no classes tomorrow due to the Boss Christmas Party. If we don’t see you tomorrow, we’ll see you on Monday. FITNESS Hang Power Clean 5×3 For Time: Buy in: 400m Run 30 Double Unders 20 Wall Balls 50 Double Unders 30 Wall Balls 70 Double Unders 40 Wall Balls 90 Double Unders PERFORMANCE […]
CONTINUE READINGFITNESS Front Squat 5-5-3-3-1-1-1 For Time: 25 Burpees 75 Wall Balls 25 Burpees 200m Farmers Carry 20/12.5 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGComplete 3 x 5 minute rounds of: Buy in: 400m Run + 100 Double Unders –then Max reps of– 20 Wall Balls 20 Hang Power Cleans 60/40 Rest 1 minute Post score to comments.
CONTINUE READINGFITNESS Back Squats Build to a 3RM Complete as many reps as possible in 15 minutes of: 10 Wall Balls 10 Sumo Deadlift High Pulls 35/25 10 Toes to Bar 15 Wall Balls 15 Sumo Deadlift High Pulls 35/25 10 Toes to Bar 20 Wall Balls 20 Sumo Deadlift High Pulls 35/25 10 Toes to […]
CONTINUE READINGFITNESS Front Squats 8-8-8 Across Rest 2 minutes between sets Complete 4 rounds for time of: 7 Thrusters 42.5/30 14 Dumbbell Snatch 20/12.5 21 Wall Balls PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlift Find a 2RM Complete 3 rounds for time of: 400m Run 24 Wall Balls 14 Shoulder to Overhead 40/27.5 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS For Time: 50 Burpees 50 Wall Balls 50 Deadlifts 80/50 1km Run 25 Burpees 25 Wall Balls 25 Deadlifts 80/50 PERFORMANCE Snatch EMOM for 20 minutes to find a 1RM Clean and Jerk 15minutes to build to a 1RM Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Push Press Build to a 5RM Then Max Reps at 75% Complete 10 rounds for time of: 20 Double Unders 9 Wall Balls 6 Hang Power Cleans 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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