by Derek | Aug 2, 2020 | Uncategorized
All classes cancelled today. Team WOD @ 10am at Ray Fennel Park
by Derek | Aug 1, 2020 | Uncategorized
We are closed today for the long weekend.
by Derek | Jul 31, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance EMOTM for 12 min 1st: Barbell Overhead Reverse Lunge Left Leg x 3 reps 2nd: Barbell Overhead Reverse Lunge Right Leg x 3 reps *or use DB’s and do 5 reps per leg. May also put weight on back if not comfortable going overhead....
by Derek | Jul 30, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 3 min x 6 sests Double KB/DB Deadlifts with 2s pause at top each rep x 10 reps + 10 Good Mornings with KB/DB WOD Below Performance Every 3 min x 4 sets Deadlift x 10 reps 2 Rounds of (20 min CAP) 400 m Run 20 Pull-ups or Ring Rows 0.6m...
by Derek | Jul 29, 2020 | Uncategorized
Lifestyle (Barbell Free) EMTOM for 12 min 1st: 5/side Single Arm DB Standing Press 2nd: 30s HS Hold or Hold Object Above Head WOD below Performance EMOTM for 12 min 1st: 3 Press 2nd: 5-10 HSPU EMOTM 9 min 1st: 10-15 Hang Power Clean (50/35kg) or use DB’s 2nd: AMRAP...
by Derek | Jul 28, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance From min 0 – 5 50 Wallball Buy In (20/14#) AMRAP in remaining time 12 KB Deadlifts (70/50#) 12 Burpees 5 min rest (min 5-10) From min 10 – 15 35 Wallball Buy In (20/14#) AMRAP in remaining time 9 KB Deadlifts (70/50#) 9...