WOD Thursday 23/11/2017


For time: 30 Overhead squats, 52.5kg (35kg) 15 Muscle-ups 20 Overhead squats 10 Muscle-ups Post load and time to comments.

WOD Wednesday 22/11/2017


Hang power snatch 5-3-3-2-2-2-1-1-1-1 Increment load every set. -From the top of the knee. Post loads for all 10 working sets to comments.

WOD Tuesday 21/11/2017


“Tabata” The following consists of 8rds each exercise, 20secs of work 10secs of rest: Front squats, 42.5kg (30kg) 1min rest L-sit hold 1min rest Ring row 1min rest Handstand hold 1min rest Bike (calories) Your score is total reps/cals for each station. Post load…

WOD Monday 20/11/2017


3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, Dumbbell push jerks, 22.5kg (15kg) From 3:00-4:00, pull-ups From 4:00-5:00, Dumbbell hang squat cleans, 22.5kg (15kg) Rest 5 minutes between rounds. -One load/set of DB’s per…

Beach WOD, Saturday 18/11/2017


We will be hitting up the beach for a workout Saturday morning for a change of scenery.Meet at Bullcock beach (Across from Coffee club) at 5.30am sharp!! Hope to see you all there Leon Matty Ryno 31.05rxd Micky.Bev Browneye Matty.P 35.20rxd Shari Petra Mandy.B…