Workout of the day

Saturday 30th March

OPEN WOD 13.4

Thursday 28th March

4 rounds for time:
200m Sprint
20 Abmat Sit-ups
15 HR Push-ups
10 Wallballs (9/6kg)
Rest 1 minute

Wednesday 27th March

Push Press
5 x 5

Tuesday 26th March

For time:
60 Double Unders
50 Thrusters (20/10kg)
40 Burpee Bar Jumps
30 Overhead Squats (20/10kg)
20 Handstand Push-ups
400m Run

13.3

Monday 25th March

EMOM 10 minutes:
1 x Snatch Grip Deadlift + 1 x Power Snatch + 1 x Hang Power Snatch

Workout of the day

Friday 22nd March

OPEN WOD 13.3

Thursday 21st March

For time:
1,2,3,4,5 Clean (75/50kg)
2,4,6,4,2 Wallwalks
10,20,30,40,50 Double Unders

Open Wod 13.2

Wednesday 20th March

Max WG Bench Press

 

 Tambo her first pullup!!!

Workout of the day

Tuesday 18th March

3 rounds for time:
400m Run
10 KB Thrusters (24/12kg)
10 Pull-ups
10 GHD Sit-ups

Monday 18th March

Max HB Back Squat (Box)

Workout of the day

Saturday 16th March

For time:
10 Burpees
20 Abmat Sit-ups
30 Slams (9/6kg)
30 Slams (9/6kg)
20 Abmat Sit-ups
10 Burpees

Friday 15th March

OPEN WOD 13.2
10 minute AMRAP:
5 Shoulder to Overhead (52.5/35kg)
10 Deadlifts (52.5/35kg)
15 Box Jumps

After 9 months at 2600 Ang conquered her first boxjump last night. Go girl!!!

Thursday 14th March

3 rounds for time:
2 rounds of  (5 Pull-ups, 10 Push-ups, 15 Squats) then row 750/600m
Test 2 mins between rounds

Wednesday 13th March

WG Bench Press
5 x 3

 

Kingston

Workout of the day 
Monday 11th March
Classes 7am & 8am
HB Back Squat (Box)
5 x 3

Saturday 9th March

CLASSES 7am & 8am ONLY
In pairs complete 3 rounds for time of:
20 Cleans
30 Ball Slams
40 Abmat Situps
400m Run

Dave and Kari  WOD 13.1

Workout of the day

Friday 8th February

Open WOD 13.1

 

Roachy and Josh V post Open Wod 13.1

Workout of the day

Thursday 7th February

For time:
2,4,6,8,10
Strict Handstand Push-ups
200m Run

Andy Mac - Preparing for the Open Lifecoach style!!!

Wednesday 6th March

Wide Grip Bench
5 x 5

Tuesday 5th March

5 rounds for time:
15 Wallballs (9/6kg)
15 Burpees
Rest 90 secs

Rob Orlandos twin

Monday 4th March

High Bar Back Squat (Box)
5 x 5

Nic and ?

Saturday 2nd March

4 rounds for time:
400m Run
15 Overhead Squats (50/35kg)