Wods

Jan 11th, 2018

Category: Blog
Read More

Thursday 11th January 2018

For time; 12 – 9 – 6 – clean and jerk 70/50 – handstand push up It’s a short one but the intensity is high! The barbell is heavy so whatever weight you end up putting on there they are likely to be singles very quickly. The handstand push ups should be quick so if […]

Jan 10th, 2018

Category: Blog
Read More

Wednesday 10th January 2018

STRENGTH DAY Back Squats 5 x 10 reps You get out what you put in and today should be a hard day in the office! Take a decent period of rest between sets then work hard for all 10 reps concentrating on your breathing and your midline stabilisation.

Jan 9th, 2018

Category: Blog
Read More

Tuesday 9th January 2018

NANCY 5 rounds for time; – 400m run – 15 overhead squats 43/30 One of the girl benchmark WOD’s. Attack this one with some strategy. If you have a previous time then workout what your splits need to be to do better! If it’s the first time you’ve had a pleasure of meeting Nancy then […]

Jan 8th, 2018

Category: Blog
Read More

Monday 8th January 2018

For time; 21 – 18 – 15 – 12 – 9 – 6 – 3 – sumo deadlift high pull 35/25 – push press This WOD is shoulder heavy! Both of these movements are some of the faster movements to cycle through with a barbell so get prepared to get puffed… and if you’re not […]

Jan 6th, 2018

Category: Blog
Read More

Saturday 6th January 2018

In teams of 4 complete the following; 2 members complete an amrap of rope climbs whilst the other 2 members complete 3 x 400m sled drags (40/20) then swap The score will be the total time to complete the 6 x sled drags minus 4 seconds for every rope climb completed

Jan 5th, 2018

Category: Blog
Read More

Friday 5th January 2018

MURPH A hero WOD dedicated to Lt. Michael P Murphy, a Navy Seal killed in action in 2005. An endurance WOD that should be entered in to with a smart strategy and a level headed approach! DON’T sprint the first mile, DO break up your sets with a focus on keeping moving not on resting, […]

Jan 3rd, 2018

Category: Blog
Read More

Wednesday 3rd January 2018

Happy New Year and welcome back team! And just in case you hadn’t thought about it yet… the 2018 Open is coming!! DEADLIFT work to a heavy triple 7min AMRAP – 7 deadlifts 120/80 – 14 pistols – 21 double unders

Dec 20th, 2017

Category: Blog
Read More

Wednesday 20th December 2017

“CINDY” One of the longer girl workouts, this 20min body weight AMRAP is a great way to measure your fitness as 2017 wraps up! If you’ve had the pleasure of doing Cindy before, find out what you did last time and go in to today with a plan for improvement! If it’s your first time, […]

Dec 19th, 2017

Category: Blog
Read More

Tuesday 19th December 2017

STRENGTH DAY Sets of 3, touch’n’go, working up to 70% Power Cleans 3 – 3 – 3 – 3 – 3 – 3 Power Snatch 3 – 3 – 3 – 3 – 3 – 3 MOBILITY SKILL Narrow Grip Overhead Squat Kettlebell Overhead Squat

Dec 18th, 2017

Category: Blog
Read More

Monday 18th December 2017

3 x 4min AMRAPS 1. 8 x slam balls to shoulder 8 x V-ups 2. 8 x chest to bar pull ups 8 x wall balls 3. 8 x toes to bar 8 x plate ground to overhead 25/15

Dec 16th, 2017

Category: Blog
Read More

Saturday 16th December 2017

Run 5km A great longer benchmark WOD today and a great opportunity to see some of the stunning scenery around our Box… watch out for any trip hazards and also traffic!!

Dec 12th, 2017

Category: Blog
Read More

Tuesday 12th December 2017

Handstand Walking Progressions! It’s time to get more comfortable upside down! Wherever you’re at with this movement when you walk in to class today you will walk out better and more comfortable with it. Your coach has heaps of ways we can move on to the next level or perfect where we’re already at – […]

Dec 11th, 2017

Category: Blog
Read More

Monday 11th December 2017

DIANNE 21 – 15 – 9 – deadlift 100/70 – handstand push up A benchmark WOD, Dianne is a short to mid-length wod that takes the toll on our midline stability! We’re aiming to have this one done within 12 mins to scale the weight and/or movement appropriately to ensure you hit that target. If […]

Dec 9th, 2017

Category: Blog
Read More

Saturday 9th December 2017

Partner WOD 6 rounds for time: – 20 air squats – 20 calorie row – 20 sumo deadlift high pulls 1 athlete completes 20 reps of one movement then swap the working athlete

Dec 8th, 2017

Category: Blog
Read More

Friday 8th December 2017

DEADLIFT 5 – 5 – 5 – 5 – 5 FRIDAY FLEX OFF Accessory work for summer…cos sometimes it’s about getting those beach muscles ready!! 3 rounds of – 20 banded tricep extensions – 20 sec plank on low rings – 10 bicep curls (slow tempo) – 20 banded lat pull downs

Dec 7th, 2017

Category: Blog
Read More

Thursday 7th December 2017

3 rounds for time; – block run – 30 dumbbell snatches – 30 pull ups 30min TIME CAP A suitable scale for pull ups today would be to use a band – there are a fair few pull ups to get to so make sure you choose a band that is going to make you […]

Dec 6th, 2017

Category: Blog
Read More

Wednesday 6th December 2017

“SHORT HEAVY LIZ” 15 – 12 – 9 – dumbbell squat clean – ring dips Push ups on your dumbbells are a suitable alternative for ring dips today. If you’ve got some dips but not this many, have a chat to your coach about reducing the prescribed reps.

Dec 5th, 2017

Category: Blog
Read More

Tuesday 5th December 2017

Fight Gone Bad Styles (1min AMRAP of each movement) – 3 rounds – toes to bar – 8m shuttle run – wall balls 10ft 9/6 – wall walk (to a plank) – row for calories – rest Todays workout is about continuing to move through every movement – the rest minute you can do whatever […]

Dec 4th, 2017

Category: Blog
Read More

Monday 4th December 2017

3 rep max Strict Press 5 rounds for time: – 8 strict press @ 60% 3RM – 35 double unders This workout is designed to be sub 10mins for everyone, if this number of double unders is going to push you over the 10min mark then talk to your coach about an appropriate scale e.g. […]

Page 2 of 6912345102030...Last »