Fitness 4 Sets: 5 Strict Press + 20sec Hollow Hold Complete as many reps as possible in 13 minutes of: 4 Hand Release Push Ups 4 Kettlebell Swings 24/16 4 Box Jumps 8 Hand Release Push Ups 8 Kettlebell Swings 24/16 8 Box Jumps 12 Hand Release Push Ups 12 Kettlebell Swings 24/16 12 Box […]
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We only have an 8am session on this Public Holiday In teams of 3 Complete as many rounds as possible in 18 minutes of: 400m Run 9 Burpees 15 Toes to Bar 21 Air Squats 1 person will run while the 2 other team members work through the movements completing as many rounds as possible. […]
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Rest Day
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“Partner Saturdays” For Time: 30 Dumbbell Snatches 30/20 80 Wall Balls 400m Partner Run 50 Burpee Box Jumps 400m Partner Run 80 Wall Balls 30 Dumbbell Snatches 30/20 Post time to comments.
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Fitness EMOM for 10 minutes: 3 Push Press Complete as many rounds as possible in 13 minutes of: 10 Thrusters 30/20 12 Toes to Bar 24 Double Unders Performance Push Press 3-3-3-3-3-3 Across Rest 1 minute between sets For Time: 100 Double Unders 12 Clean and Jerk 70/45 30 Pistols 75 Double Unders 9 Clean […]
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Fitness Overhead Squat 3-3-3-3-3 Increasing Complete 5 rounds for time of: 200m Run 10 Shoulder to Overhead 40/27.5 15 Kettlebell Swings 24/16 Performance Overhead Squat 2-2-2-2-2-2-2 Increasing For Time: Buy in: 40 Handstand Push ups 3 rounds of: 20 Toes to Bar 15 Kettlebell Swings 32/24 Cash out: 400m Sandbag Run 20/10 Post load and […]
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Fitness Complete as many rounds as possible in 17 minutes of: 9 Lateral Burpees 18 Box Jumps 9 Front Squats 60/40 – RX+ 70/47.5 Performance Tall Clean 3×3 Clean and Jerk 3@75% 2×3@80% 2×2@85% Clean Pull 4×3@110% Post load and scores to the whiteboard.
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Anzac Day WOD – 8am Only “Marks” 3 rounds for time of: 21 Pull Ups 15 Push Press 60/30 9 Deadlifts 100/60 400m Run In teams of 3, the workout format will be discussed in the brief….. Post time to comments.
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We only have an 8am session tomorrow. Fitness Every 90secs for 6 sets: 5 Back Squats Across Complete 3×5 minute rounds of: 15 Wall Balls 12 Dumbbell Box Step Overs 15/10 9 Hang Power Cleans 45/30 1 minute rest Performance Back Squats Find a heavy 5 reps Find a heavy 3 reps Find a heavy […]
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