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WOD - Saturday 29th April 2017

29/4/2017

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Card Game  - 30min

Partner up and share the load
Black Cards = Power Cleans 60/40kg
Red Cards = S2O 60/40kg
Royals = 15 T2B
Jokers = 100m Sled Push

*to collect your next card complete 40 Double Unders (shared)
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WOD - Friday 28th April 2017

28/4/2017

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Complete for time

40 Box Jumps 24/20"
40 HR Push Ups
40 Sit Ups
40 OHWL 20/15kg
40 Russian Twists 20/15kg
401 Plate G2O 20/15kg
40 GHD's
40 Cals Air Bike

30min Cap
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WOD - Thursday 27th April 2017

27/4/2017

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A) Power Snatch
Find a heavy Single
17min

B) 21-15-9 RFT
Deadlifts 100/70kg
C2B Pull Ups

17min cap
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WOD - Wednesday 26th April 2017

26/4/2017

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A) Front Squats 
3 Reps x 5 Sets

17min

B) 21-15-9 Reps
Wall Balls
Ring Push Ups

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WOD - Tuesday 25th April 2017 - ANZAC Day

25/4/2017

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On 25th April 1915 the ANZACS landed at Gallipoli.
60,000 Australian and New Zealand Soldiers died in WW1

In memory of our fallen Heroes we pay tribute with a special ANZAC day workout.

With a partner, share the load to complete as many rounds as possible in 60 minutes

25 Sit Ups
4 Rope Ascents
19 Power Cleans 60/40kg
15 HSPU

Upon completion of each round pick up your barbell with your partner and carry it 200m.
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WOD - Monday 24th April 2017

24/4/2017

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A) Back Squats
5 x 5 work sets
15mins

B) 3 RFT
400m Run
20 KBS 24/16kg
15 Pull Ups
10 Burpees

20min time cap

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WOD - Saturday 22nd April 2017

22/4/2017

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30min Partner AMRAP

40 Box Jump Overs
40 Pull Ups
40 Front Rack Lunges 50/35kg
40 Push Ups

EMOTM = 3 Synchronised Burpees

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WOD - Friday 21st April 2017

21/4/2017

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A) Deadlifts
E90 sec x 7sets
Increasing Load

B) Complete for time:
30 Snatches 40/30kg
50 Double Unders
20 Snatches 50/35kg
100 Double Unders
10 Snatches 60/40kg
150 Double Unders


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WOD - Thursday 20th April 2017

20/4/2017

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EMOM  x 24min

1st min = 5 Front Squats 70/45kg
2nd min = 10 HSPU
3rd min = 15 T2B

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WOD - Wednesday 19th April 2017

19/4/2017

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Run 400m
Every 4mins x 6 Rounds

Records your fastest and slowest times

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WOD - Tuesday 18th April 2017

18/4/2017

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A) Power Cleans
E90sec - 3 Reps
7 Sets

B) 12min AMRAP
6 Pull Ups
10 Push Ups
14 Sit Ups


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WOD - Monday 17th April 2017

17/4/2017

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FGB style

5 x 5min rounds

1min at each station for max reps

Wall Ball Shots
SDLHP 40/25kg
Box Jumps 24/20"
S2O 40/25kg
KBS 24/16kg

1min rest after each round

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WOD - Saturday 15th April 2017

15/4/2017

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Easter Saturday - Closed
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Easter Opening Hours - 2017

15/4/2017

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Easter Opening hours
A tiny change to the class timetable over the Easter Long Weekend

Good Friday - Open Gym 7.30-9.30 - One WOD at 8am
Easter Saturday - CLOSED
Easter Sunday - CLOSED
Easter Monday - Open Gym 7.30-9.30 - One WOD at 8am

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WOD - Friday 14th April 2017

14/4/2017

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AM Eggs AP  - 60min cap

Working in pairs
One eprson working at a time
Draw an egg from the hopper and share the load to complete

Red eggs = 40 Plate G2O 20/15kg
Yellow eggs = 40 Burpees
Blue eggs = 40 Pull Ups
Green eggs = 40 MB Sit Ups 9/6kg
Purple eggs = 40 Deadlifts 60/40kg
Orange eggs = 40 OHWL 20/15kg
Silver eggs = 100 Cals air bike

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WOD - Thursday 13th April 2017

13/4/2017

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EMOM x 24mins

1st min = 3 Snatches 60/35kg
2nd min = 12/10 Cal Row
3rd min = 12 GHD Sit Ups

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WOD - Wednesday 12th April 2017

12/4/2017

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A) Bench Press
5 x 3 Reps Work sets
15min

B) 5 RFT
12 Ring Push Ups
24 Walls Balls
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WOD - Tuesday 11th April 2017

11/4/2017

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A) Deadlifts
E90sec
5 Reps x 7 Sets Increasing load

B) 12min AMRAP
6 Power Cleans 70/45kg
12 Pull Ups 

*Buy in 100 Double Unders

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WOD - Monday 9th April 2017

9/4/2017

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Complete for time

400m Run with a 20/15kg weight plate
90 T2B
60 Front Squats 70/45kg
30 Push Jerks 70/45kg
400m run with a 20/15kg weight plate


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WOD - Saturday 8th April 2017

8/4/2017

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Partner up to share the load

30mins

A) 200m Pinch Grip plate carry 15/10kg

B) AMRAP
20 Wall Balls 9/6kg
20 Hand Release Push Ups
20 Sit Ups
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WOD - Friday 7th April 2017

7/4/2017

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A) Snatch 
4 x 2 Reps (work sets)
16mins

B) Against a running clock perform
3 x 6min Rounds of

400m Run
In remaining time AMRAP of
3 Hang Squat Snatch 50/30kg
7 Bar Facing Burpees

Rest 2 mins between rounds

Score = total reps (10 per round)

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WOD - Thursday 6th April 2017

6/4/2017

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A) Back Squats
3 Reps Increasing Load
E90sec x 7sets

B) For time
21 Thrusters 40/30kg
21 Pull Ups
15 Thrusters 50/35kg
15 C2B Pull Ups
9 Thrusters 60/40kg
9 BMU

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WOD - Wednesday 5th April 2017

5/4/2017

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Complete for time

500 Double Unders

EMOM = 3 Deadlifts 100/70kg

WOD  starts with 3 Deadlifts

20min Cap

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WOD - Tuesday 4th April 2017

4/4/2017

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A) Jerks 
5 x 3 Reps (work sets)
15min

B) 21 - 15 - 9 RFT
HSPU
T2B
400m Run

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WOD - Monday 3rd April 2017

3/4/2017

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A) Squat Cleans
5 x 3 Reps
15min

B) 12min AMRAP
10 Box Jump Overs 24/20"
10 KBS 32/24kg
10 Hang Power Cleans 50/35kg

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