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Sep 4th, 2017

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Monday 4th September 2017

DEADLIFT 5 – 5 – 5   BACK SQUAT 5 – 5 – 5   We did sets of 3’s a few weeks ago so today we’re aiming to get as close to those numbers as we can!  If your technique is solid then make sure you’re emptying your tank on these sets.

Sep 2nd, 2017

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Saturday 2nd September 2017

PARTNER WOD “Gator” Eight rounds for time; 5 front squats  84/55 26 ring push ups   U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghanzi, Afghanistan.  He is survived by […]

Sep 1st, 2017

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Friday 1st September 2017

For time; 50 kettlebell swings  24/16 60 wall balls  10ft  9/6 70 double unders 800m run   A metcon to challenge your pacing, can you go unbroken?  We are after big sets and efficient movement that allows you to continue to move through longer sets, fast!  The run should be high intensity too – push yourself […]

Aug 31st, 2017

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Thursday 31st August 2017

FORE! In front of a clock set for 12 minutes, complete the following; 4 minutes of clean and jerk  60/40 4 minutes of rowing (calories) 4 minutes of burpees Post the sum of all reps

Aug 19th, 2017

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Saturday 19th August 2017

DT TRIPLE DECKER SANDWICH For time; 600m run 2 rounds of DT  70/50 600m run 2 rounds of DT 600m run 2 rounds of DT 600m run   DT is a hero wod and when done as prescribed is as follows; 5 rounds for time; 12 deadlifts  70/50 9 hang power cleans 6 push jerks […]

Aug 18th, 2017

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Friday 18th August 2017

Not that she needs it after the hard yards she’s done training BUT still, best of luck to Piki today who is competing in the National Power Lifting Champs in Dunedin!  This lady has been moving some super impressive amounts of weight in her training leading up to this event – we can’t wait to […]

Aug 17th, 2017

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Thursday 17th August 2017

POWER 12min AMRAP 8 push press  60/40 10 kettlebell swings  32/24 12 toes to bar   S’N’C 12min AMRAP 8 push press  40/30 10 kettlebell swings  24/16 12 toes to kettlebell

Aug 16th, 2017

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Wednesday 16th August 2017

POWER 4 rounds for time; 10m dumbbell front rack walking lunge  20-25 / 10-15 200m dumbbell farmer carry 35 air squats 15 ring dips   S’N’C 4 rounds for time; 10m dumbbell farmer carry walking lunge  20-25 / 10-15 200m dumbbell farmer carry 35 air squats 15 push ups

Aug 15th, 2017

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Tuesday 15th August 2017

5 rounds for time; 400m run 15 left arm kettlebell snatches  16/12 15 right arm kettlebell snatches  16/12   This workout should be done at an aggressive pace.  Work on technique in your warmup and maintain it throughout the entire workout!

Aug 14th, 2017

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Monday 14th August 2017

BENCH PRESS 3 – 3 – 3 – 3 – 3   PULL UP 5 – 5 – 5 – 5 – 5   Finisher 150 double unders for time If DU’s are a new skill for you then today aim for 30 as quickly as you can!  Make sure you record your time so you […]

Aug 11th, 2017

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Friday 12th August 2017

PARTNER WOD 5 rounds for time; 500m row 16 handstand push ups                      (HSPU from a box) 1 rope climb “double up”  15ft          (15ft or 12ft “normal” rope climb)   The row can be broken up between athletes however you like but the HSPU and rope climbs must be divided evenly!  If you’ve been doin RX […]

Aug 10th, 2017

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Thursday 10th August 2017

DEADLIFT 3 – 3 – 3 – 3   BACK SQUAT 3 – 3 – 3   Plan to put 6 big numbers on the board today rather than just a 3 rep max!  Keep the load high through all three sets!