WOD - Tues 1st May
A) Establish a heavy 5 Back squat Then, Establish a heavy 3 Back squat Then, Establish a heavy Back Squat [30 min cap] B) AMRAP in 5: 20...
WOD - Mon 30th April
Happy Birthday Charlie XOXO! 🎉 “Charlie 45” EMOM for 24: :45 Max rep Row cals :45 Max rep Burpee box jumps 24/20” :45 Max rep DB...
WOD - Sat 28th April
AMRAP in 25: 12 Toes to bar 8 Strict handstand push-ups 400m Run
WOD - Fri 27th April
Teams of 4: For time: 600m Row OR Ski (600m each pair) 50 Rounds of “Cindy” (working simultaneously) 40 Clean and jerk 70/45 (2 barbells...
WOD - Thurs 26th April
A) Pistol squat technique and skill work B) AMRAP in 10: 12 Pistols squats 60 double unders
ANZAC Day - Wed 25th April
“Wood” 5 Rounds for time: 400m Run 10 Burpee box jumps 24” 10 Sumo deadlift high pull 42.5 10 Thrusters 42.5 Rest 1min Army Sergeant...
WOD - Tues 24th April
A) Find a heavy single Snatch grip deadlift [9 min cap] -1:00 transition- B) Find a heavy single Power snatch [9 min cap] -1:00...
WOD - Mon 23rd April
A) AMRAP in 10: 30 cal Row 50 One-arm DB shoulder to overhead 20/15 (25L/25R) Max effort rope climbs (15’) *Can alt b/t left and right...
WOD - Sat 21st April
4 Rounds for time: Rounds 1 and 3: 600m Run 8 Power snatch 62.5/42.5 4 Muscle-ups Rounds 2 and 4: 600m Run 8 Overhead squat 62.5/42.5 4...
WOD - Fri 20th April
Team of 3: AMRAP in 30: 15 Bench Press 45/30 90 Double unders 30/24 cal Row *Every round increase the bench press weight by 5/2.5kg
