Facebook Twitter Gplus Google Maps E-mail
magnify
formats

Thursday 2 April 2015

WE ARE CLOSED FRIDAY.

Open Saturday as per normal.

WE ARE CLOSED MONDAY.

WOD

WOD

10 Press 52/36

15 OHS

20 Push Press

25 FS

30 Push Jerk

35 Back Squat

_DSC0059

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

Wednesday 1 April 2015

REMINDER – WE WILL BE SHUT ON FRIDAY & MONDAY.  Saturday as per Normal.

WOD

100 Burpee Box Jumps 24/20 ( rx+ 2 DL EMOM starting @ 1:00 min 84/59 )

_DSC0027

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

Tuesday 31 March 2015

We will be SHUT on Friday & Monday. Normal sessions on Saturday.

WOD

0 – 20:00 min

9 – 7 – 5 PC 75/53 ( 84/59  Clean )

25 – 20 – 15 T2B

Rest in Remaining Time.

@ 20:00 min

75 – 50 – 25 DU ( 100 – 75 – 50 )

40 – 30 – 20 Air Squats ( Pistols )

12 – 8 – 4  HSPU ( Strict )

_DSC0113

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Monday 30 March 2015

Last chance to complete 15.5 @6pm Session.

WOD

4 Rounds

7 Bar MU

14 OHS 52/36

21 Box Jumps 24/20

IMG_3576-001

Photo credit Andrew Wills

 

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Sunday 29 March 2015

R&R

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

Saturday 28 March 2015

7:30 AM WOD ONLY

4PM Workout with BBQ to follow!!!!

Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

43/29

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 29
Women use 20

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 29
Women use 20

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 20
Women use 15

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 29
Girls use 20

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 20
Girls use 15

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Friday 27 March 2015

REMEMBER - Saturday is 7 :30 ONLY. 4PM is the preferred option with a BBQ to follow.

WOD

3 Rounds

5 PC 70/49

10 Pullups

15 Air Squats

Run 400 m

_DSC0585

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Thursday 26 March 2015

WOD

Every 2 min for 10 Rounds

1 PC

1 Hang Clean = Power OR Full

1 Split Jerk

Start @60%, aim is to increase weight each round. If you miss, go back to last successful weight & finish on that weight.

 

Then

 

“Gate Run”

10 HSPU

gate run

20 OH Lunges 20/15

gate run

30 S2OH 43/30

gate run

40 sit ups

gate run

50 DU

gate run

_DSC0018

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Wednesday 25 March 2015

WOD

EMOM 14

Even min Starting @ 60% – 2 Power Snatch. Aim to increase weight every round. DO NOT exceed 85%.

Odd Min 20 DU

Then

Run 200 m

20 T2B

20 KB

20 Pistols – Alternating

20 KB

20 T2B

Run 200 m

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

Tuesday 24 March 2015

WOD

AMRAP 15 min

Buy in Row 50 Cal

3 – 6 – 9 – 12 – 15 – 18 etc

Thruster 43/30

Burpee Box Jump OR Step Up.

 

RX+

AMRAP 15 min

15 – 12 – 9

Thruster

Burpee Box Jump

Weight increases each set once finished the set of 9   ( 43/30 ) ( 52/36 ) ( 61/43 ) ( 70/49 )

AT 15:00 Row 100 Cal for Time

_DSC0362

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments