Sunday, 18th of September - Rest stretch and play!

WOD - Saturday 18th of September

For Time -

50 x Walking Lunge Steps

40 x Squat Cleans 40/30kg

35 x Burpees

30 x Box Jumps

Run 400m

25 x Wall Ball

20 x Sit Ups

15 x Burpees

Run 400m

WOD - Friday 16th of September

Overhead Squat

1 - 1 - 1 - 1 - 1

Front Squat

1 - 1 - 1 - 1 - 1

Back Squat

1 - 1 - 1 - 1 - 1

Try and increase the weight for each set.

WOD - Thursday 15th of September, 2011

For Time - 5 Rounds of -

20 x Thruster 20kg

15 x Good Mornings 20kg

10 x Floor wipers 20kg

Run 200m

Change of Session times for Thursday 15th of Sep

There has been a change in schedule for tomorrows sessions. There will no longer be a 7am session and it will be replaced with a 3pm, 4pm and 5pm session. Shoot us a message to confirm a time!

WOD - Wednesday, September 14th 2011

For time - 3 RDS of -

35 Sit Ups

25 x Push Jerk 50/30kg

18 x Hang Power Cleans 50/30kg

Push Jerk

Hang Power cleans

WOD - Tuesday 13th of September

For time -

75 x Kettlebell Snatch 24/16kg

Run 1600m

75 x Kettlebell Snatch 24/16kg

Run 1600m

75 Push Ups (hands off ground)

Alternate arms as often as you like with the KB snatches... However, if you drop the KB you must run 400m as a penalty.