WOD Wednesday 24/04/2019

A REMINDER THAT THE BOX IS CLOSED THURSDAY FOR ANZAC DAY THIS WEEK. GET IN TODAY AND GET AFTER IT!! Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside…

WOD Tuesday 23/04/2019

Complete 10-1 reps of the descending ladder:Chest to bar pull-upsBox-jumps, 30″ (24″)Strict abmat sit-upsRx’d+ = 36″ (28″) box-jump, GHD sit-upsPost box height and options used to comments.

WOD Easter Monday, 22/04/2019

A REMINDER THAT WE WILL ONLY BE RUNNING THE ONE SESSION AT 7AM EASTER MONDAY. COME IN AND BLOW OFF THOSE EASTER EGGS 😉On a 19min clock complete the following,5min EMOTM:12 Dumbbell front squats, 22.5kg (17.5kg)Rest 2mins then,5min EMOTM:12 BurpeesRest 2mins then,5min EMOTM:12 Kettlebell…

WOD Easter Saturday, 20/04/2019

A REMINDER THAT WE ONLY HAVE THE ONE SESSION EASTER SATURDAY AT 6AM. HOPE TO SEE YOU ALL THERE 🙂Individually or in pairs complete the following,As many rounds as possible in 18mins:60 Double unders45 Air squats21 (15) Calories, Assault bike10 Push press, 60kg (42.5kg)-One…

WOD Good Friday, 19/04/2019

A REMINDER THAT THERE IS ONLY A 7AM SESSION GOOD FRIDAY!! “2011 Regional Event 1” For time: Row 1km 30 Handstand push-ups Run 1km Post time to comments.