January 12, 2020
Sunday 12th JanuaryCardio WOD2k Row (Time)Max Effort 2k RowStrongWOD
January 2020
January 8, 2020
Wednesday 8th JanuaryMetcon (3 Rounds for reps)In Pairs 3 rounds each YGIG 5min work - 5min rest 750m/600m Row max burpees over erg *individual scores
January 7, 2020
Tuesday 7th JanuaryBench Press (5x5 @75-80%)Metcon (3 Rounds for reps)Barbell Bench Drop SetMen 50-35-20kg Women 35-25-15kgSeated strict press (3x8-12 DB's)DB Skull Crushers (3x8-12 )
January 6, 2020
Monday 6th JanuaryFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups43/29kg
January 4, 2020
Team WodMetcon (Time)Teams of 4 Buy In - 140/100 Bike and Row 10 Rounds 10 Synchro Burpees 20 Synchro Air Squats Cash Out -140/100 Bike and Row
December 2019
December 31, 2019
Tuesday 31st DecemberNew Year Hours:31st Dec - open until 14:151st & 2nd Jan - CLOSEDMetcon (Time)In pairs for time, YGIG: 5-5, 10-10, 15-15, 20-20, 15,15, 10-10, 5-5 Cal on Bike STOH 22.5/15kg *one works, one rests
December 30, 2019
Monday 30th DecemberNew Year Hours:31st Dec - open until 14:151st & 2nd Jan - CLOSEDDie Hard - "No one kills him but me." (Time)"No one kills him but me." For Time in Pairs, 1 person works split the reps however you like: 120x Wallballs 20/14lb 100x Deadlifts 100/70kg 60x Pullups 100x Burpees 120x sit-ups
December 28, 2019
Team WodNew Year Hours:31st Dec - open until 14:151st & 2nd Jan - CLOSEDMetcon (AMRAP - Reps)Teams Of 3 30 Min AMRAP Buy In -150/120 Kcal Bike In Remaining Time: Conga Style 12/10 Kcal Row Max Burpee Box Jump Overs
December 27, 2019
Friday 27th DecemberNew Year Hours:31st Dec - open until 14:151st & 2nd Jan - CLOSEDDie Hard - "Yippie-Ki-Yay, Mother#ucker!" (Time)"Yippie-Ki-Yay, Mother#ucker!" 20 RFT in Pairs 10 synchro air squats 10 KBS 24/16kgMetcon (AMRAP - Reps)Alt EMOM 8 15x Inverse Rows 20x Ab Mat Sit-Ups RX+ 8x Strict Pull-Upsscore is total reps
December 24, 2019
Tuesday 24th DecemberChristmas Hours:24th Dec - open until 14:1525th & 26th - CLOSEDMetcon (Time)"12 Days of Christmas" 1x Deadlift 120/85kg 2x Burpees 3x DB Front Squat 22.5/15kg 4x DB Thrusters 22.5/15kg 5x DB Push Press 22.5/15kg 6x Knees to Elbow 7x RKBS 32/24kg 8x Sit-Ups 9x Hang Power Cleans 22.5/15kg 10x Lunges alt 11x Pull-ups 1200m Run"