W.O.D WEDNESDAY 19th January 2022

A T2B Skills 7-10 min to work through T2B skills and scaling options B CONCRETE JUNGLE On the 3:00 x 7 Rounds: 12 T2B 300 Meter Run OR 600m Bike 12 Chest to Bar Pull Ups *Score = Sum Total Time of 7 Rounds. Enter all 7 split...

W.O.D TUESDAY 18th January 2022

YOU UP? [0:00 – 10:00] AMRAP 10: 1 Burpee Box Jump (24″/20″) 1 Push Jerk (50/35) 2 Burpee Box Jumps (24″/20″) 2 Push Jerks 3 Burpee Box Jumps (24″/20″) 3 Push Jerks … Add 1 Per Per Round [10:00 – 18:00] Build to...

W.O.D MONDAY 17th January 2022

A WEAPON OF CHOICE For Time: 30 Power Snatches (60/40kg) 2,000 Meter Row 100 Wall Balls (20/14) Partition However You’d Like, 27 min TC *Score = Time it takes to complete the workout B SKILLS FINISHER 5x Max Strict Pull Ups straight into HS walk max distance...

W.O.D SATURDAY 15th January 2022

A HANDS TEAM Team of 2: AMRAP 20: 200 Meter Run 40 Double Unders 2 Seated sled pulls Alternate Stations With Partner *Score = Total Rounds + Reps Workout Flow: P1 200 Meter Run P2 40 Double Unders P1 2 Sled pulls [1 Round] P2 200 Meter Run P1 40 Double Unders P2 2...

W.O.D FRIDAY 14th January 2022

A Back Squat Find heavy triple for the day 12-15 min B BETTER WITH BURPEES 5 Rounds- Go every 7 min (35 min): 15 Burpee Box Jump Overs 40m sled sprint (50/30kg on sled) Rest remainder of 7 min interval Rx+ option of 21 BBJOs, full send efforts, stagger starts if...

W.O.D THURSDAY 13th January 2022

A Practice Round 1:00 Bike 5 Sit Ups 5 V Ups 5 Hollow Body Rocks 5 Flutter Kicks 5 Russian Twists B TUMMY TWISTER 5 Rounds of. . . AMRAP5: Buy In: 40/25 Cal bike In Time Remaining: Round 1: Max Reps Sit Ups Round 2: Max Reps V Ups Round 3: Max Reps Hollow Body Rocks...

W.O.D WEDNESDAY 12th January 2022

A DEAD INSIDE For Time: 55 Deadlifts (100/70) 55 Toes to Bar 55 Box Jump Overs (24″/20″) 55 Kipping Handstand Push-ups *Score = Time it takes to complete the workout. Time Cap: 20 Minutes B BOOTY 4 Sets for Quality: 10 Rear Foot Elevated Split Squats (each...

W.O.D TUESDSAY 11th January 2022

A BMU Drills 12-15 Min to work through: Jumping BMU Banded BMU Bar Dips Kipping C2B Practice Glide kip practice B CHANGE OF PLANS AMRAP 5: 50ft. Double Dumbbell Front Rack Walking Lunges 12 Bar Muscle Ups 9 Double Dumbbell Hang Power Cleans Rest 5 Minutes AMARAP 5:...

W.O.D MONDAY 10th January 2022

A 2km Row TIME TRIAL *USE 2 heats if needed “2K ROW” -Sprint Start (15 Strokes) – 2K Pace minus 3-6 seconds -Confidence in the Middle – 2K Pace -Sprint Finish (300m) – Final Finish B BULLETPROOFING 3 Rounds for quality: 15 Weighted Sit Ups or GHDs 8...

W.O.D SATURDAY 8th January 2022

A MONSTERS INC Team of 3: AMRAP6: Clean & Jerks (60/40) AMRAP6: Bike Calories AMRAP6: Wall Balls (20/14) AMRAP6: Bike Calories —————————————– AMRAP6: Build to A Heavy Clean &...

W.O.D FRIDAY 7th January 2022

A POWER SNATCH 12-15 min to find 1 RM B SCARFACE For Time 2 Rounds: 8 Power Snatches (70/48kg) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (61/43kg) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (52/38kg) 8 Bar-Facing Burpees *Score = Time it takes to complete...

W.O.D WEDNESDAY 5th January 2022

A Specific Skills DEADLIFT EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts LIGHTWEIGHT BARBELL 10 Deadlifts MODERATE BARBELL 2 Sets of 5 Deadlifts 1 JUMP FROM WOD WEIGHT 5 Deadlifts HANDSTAND 0:10 Handstand Hold Single Dumbbell...

W.O.D TUESDAY 4th January 2022

A PRACTICE ROUND 10 Synchro AbMat Sit Ups 5 Double Dumbbell Front Squats each 1 lap sled push each B HAIR OF THE DOG [Team of 2] For Time: 100 Synchro AbMat Sit Ups 50 Double Dumbbell Front Squats (22/15kg) Partition However 10 Lap sled push- Partition However 50...

W.O.D FRIDAY 31st December 2021

A METEORITE AMRAP 20: 4 Rounds: 400 Meter Run 21 Kettlebell Swings (24/16kg) With Time Remaining: Max Meter Row *Score = Total Meters. B BULLETPROOFING 4 Rounds For Quality: 12 Rear Foot Elevated Split Squats (each side) 8 Single Dumbbell Half Kneeling Single Arm...

W.O.D THURSDAY 30th December 2021

SNEAKY 7s 7 Rounds For Time: 7 Box Jump Overs (30″/24″) -yep, high Rx 7 Power Cleans (60/42.5kg) 7 Toes to Bar 7 Front Squats (60/42.5kg) 7 Bar-Facing Burpees 7 Push Jerks (60/42.5kg) 7 Chest to Bar Pull-ups 35 min...

W.O.D WEDNESDAY 29th December 2021

A STRICT PULL UPS E2MO2M x 4: Max Strict Pull Ups * rude after Christmas food, I know 😉 B PUSHING ME AWAY 5 Rounds For Time: 50/35 Cal Bike 50 Double Unders 15-12-9-6-3 Strict Ring Dips *Ring dips done as 12 on the first round, then 9 on the 2nd, etc down to 3 through...

W.O.D MONDAY 27th December 2021

No Classes OPEN GYM WOD: 2 Girls in a WOD (Isabelle/Grace Mash Up) 10 C&J @ 60/42.5kg 10 Snatches @ 60/42.5kg 10 C&J @50/35 10 Snatches @ 50/35 10 C&J @ 40/30 10 Snatches @ 40/30 Rx + version- keep with weight a@ 50/42.5kg across all the...