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WOD ARCHIVE - CROSSFIT TRAINING
WOD Archive
-
October 2021
- 2021-10-14 ***Morning Open Gym
- 2021-10-13 ***Morning Open Gym
- 2021-10-12 ***Afternoon Open Gym
- 2021-10-11 Skills + WOD:PART
- 2021-10-10 3 Rounds For
- 2021-10-08 5 Rounds For
- 2021-10-07 Skill + WOD:Part
- 2021-10-06 3 Rounds For
- 2021-10-05 Fitness Option Metcon:AMRAP
- 2021-10-04 Fitness Option Metcon:AMRAP
- 2021-10-03 ***PUBLIC HOLIDAY -
- 2021-10-01 AMRAP in 4
-
September 2021
- 2021-09-30 Tabata Mash-up:Air squatPush
- 2021-09-29 Fitness Option Metcon:AMRAP
- 2021-09-28 5 Rounds Each
- 2021-09-27 Finisher:60 Band Pull
- 2021-09-26 Isabel30 reps for
- 2021-09-24 For Time:Run 800m40
- 2021-09-23 With 6 Minutes
- 2021-09-22 Fitness Option Metcon:AMRAP
- 2021-09-21 For Time:3 Rounds:50
- 2021-09-20 Wear long socks
- 2021-09-19 Wear Long Socks
- 2021-09-17 Complete 5 x
- 2021-09-16 Finisher:4 Rounds For
- 2021-09-15 For Time:Row 1000m75
- 2021-09-14 'Quarterfinal 21.1'3 Rounds
- 2021-09-13 Finisher:AMRAP In 6
- 2021-09-12 With a Tabata
- 2021-09-10 Partner WOD:For time:Run
- 2021-09-09 Tabata Mash-Up For
- 2021-09-08 Fitness Option Metcon:AMRAP
- 2021-09-07 ***Bring Long Socks***
- 2021-09-06 In Teams of
- 2021-09-05 Fitness Option Metcon:5
- 2021-09-03 For Time:800m Run30
- 2021-09-02 AMRAP in 16
- 2021-09-01 3 Rounds Of:30
-
August 2021
- 2021-08-31 Anaerobic Training:2mins Max
- 2021-08-30 Fitness Option Metcon:AMRAP
- 2021-08-29 Finisher:Tabata Mashup for
- 2021-08-27 ***Sports Dietitian Seminar
- 2021-08-26 ***Sports Dietitian Seminar
- 2021-08-25 ***Sports Dietitian Seminar
- 2021-08-24 ***Sports Dietitian Seminar
- 2021-08-23 5 Rounds For
- 2021-08-22 ***Wear long socks
- 2021-08-20 No GPPComplete Solo
- 2021-08-19 No GPP4 x
- 2021-08-18 No GPP'RANDY'For time:75
- 2021-08-17 No GPPAMRAP in
- 2021-08-16 Bring Long Socks.
- 2021-08-15 No GPPLigher Dianne:21-15-9
- 2021-08-13 For Time:1600m Run50
- 2021-08-12 4 Rounds For
- 2021-08-11 For Time Complete:Double
- 2021-08-10 Handstand Walk Drill
- 2021-08-09 4 Rounds For
- 2021-08-08 Normal classes resume
- 2021-08-06 ***7:30am Zoom Session
- 2021-08-05 ***Zoom Session 6pm
- 2021-08-04 ***Zoom Session 6pm
- 2021-08-03 ***Zoom Session 6pm
- 2021-08-02 ***Zoom Session 6pm
- 2021-08-01 ***Stay tuned on
-
July 2021
- 2021-07-30 ‘Clancy’5 Rounds For
- 2021-07-29 Gassy Finisher:Tabata For
- 2021-07-28 AMRAP in 13
- 2021-07-27 Fitness Option Metcon:AMRAP
- 2021-07-26 Every 3 Minutes
- 2021-07-25 ***Bring Long Socks***
- 2021-07-23 ***Class is 7am
- 2021-07-22 21-15-9 Reps For
- 2021-07-21 ***Oly Lifting Today
- 2021-07-20 21-15-9-15-21 Reps For
- 2021-07-19 Good Morning10-10-10Every 30
- 2021-07-18 'Grettel'10 Rounds For
- 2021-07-16 'The Longest Mile'4
- 2021-07-15 26. Depth Drop
- 2021-07-14 AMRAP in 13mins
- 2021-07-13 Lynne5 Rounds For
- 2021-07-12 Core Finisher:Accumulate 4
- 2021-07-11 ***Bring Long Socks***
- 2021-07-09 ***No Oly Lifting
- 2021-07-08 For Time:Overhead Squat
- 2021-07-07 ***Oly Lifting Tonight.
- 2021-07-06 AMRAP 15 min
- 2021-07-05 BENCHMARK WORKOOUT'Fight Gone
- 2021-07-04 WELCOME BACK!A) Back
- 2021-07-02 “Loredo”6 Rounds For
- 2021-07-01 6:30pm Class is
-
June 2021
- 2021-06-30 ***Check the Warm
- 2021-06-29 ***Check the Warm
- 2021-06-28 Fitness Option Metcon:Every
- 2021-06-27 5 Rounds each
- 2021-06-25 In Pairs Complete
- 2021-06-24 Five Tabatas in
- 2021-06-23 'KALSU'For Time100 Thrusters
- 2021-06-22 Finisher:For Time:Box Jump
- 2021-06-21 AMRAP in 12
- 2021-06-20 Fitness Option Metcon:AMRAP
- 2021-06-18 In Team of
- 2021-06-17 Fitness Option:Complete the
- 2021-06-16 “The Ghost”6 Rounds
- 2021-06-15 Finisher:22-16-10 Reps For
- 2021-06-14 Fitness Option:AMRAP in
- 2021-06-13 5 Rounds For
- 2021-06-11 Saturday Partner WOD:6
- 2021-06-10 Fitness Option Metcon:AMRAP
- 2021-06-09 ***BRING LONG SOCKS
- 2021-06-08 ***BRING LONG SOCKS
- 2021-06-07 Part B:EMOM for
- 2021-06-06 Fitness Option Metcon:Continue
- 2021-06-04 'Eva'5 rounds for
- 2021-06-03 Fitness Option Metcon:AMRAP
- 2021-06-02 For Time Complete:Buy
- 2021-06-01 For time:21 Push
-
May 2021
- 2021-05-31 AMRAP in 12mins
- 2021-05-30 Finisher:Row 500mFitness Option
- 2021-05-28 Partner Double DT
- 2021-05-27 4 Rounds Each
- 2021-05-26 Fitness Option Metcon:3
- 2021-05-25 Continue as Far
- 2021-05-24 Fitness Option Metcon:AMRAP
- 2021-05-23 Finisher:Weighted Pull-Up3-3-3-3EMOM for
- 2021-05-21 Double Grace With
- 2021-05-20 Deload Week -
- 2021-05-19 Check Vikings for
- 2021-05-18 Deload Week -
- 2021-05-17 Check Vikings for
- 2021-05-16 Deload Week -
- 2021-05-14 For Time:Buy In:800
- 2021-05-13 Finisher:Complete 3 x
- 2021-05-12 Part B:AMRAP in
- 2021-05-11 Fitness Option Metcon:AMRAP
- 2021-05-10 ***Bring Long Socks
- 2021-05-09 'Fran'21-15-9 reps for
- 2021-05-07 ***Oly Lifting Class
- 2021-05-06 'Mary'AMRAP in 20
- 2021-05-05 ***Oly Lifting Class
- 2021-05-04 Part B:AMRAP In
- 2021-05-03 Finisher:Row 2000mOption B
- 2021-05-02 8am Class Only
-
April 2021
- 2021-04-30 8am Class Only
- 2021-04-29 8am Class Only
- 2021-04-28 Fitness Option Metcon:AMRAP
- 2021-04-27 Finisher:3 Attempts to
- 2021-04-26 Yoga classes start
- 2021-04-25 8am class only.
- 2021-04-24 ANZAC Day Fundraiser
- 2021-04-23 ANZAC Day Fundraiser
- 2021-04-22 ANZAC Day Fundraiser
- 2021-04-21 Fitness Option Metcon:EMOM
- 2021-04-20 AMRAP In 6
- 2021-04-19 Fitness Option Metcon:AMRAP
- 2021-04-18 Option B:AMRAP in
- 2021-04-17 REST DAYhttps://files-sugarwod-com.s3.amazonaws.com/be4e32e912ea2ee1d416240b920ef7af_Loru7a6KPI-whiteboard-20210418.jpg
- 2021-04-16 This morning's class
- 2021-04-15 Saturday Class is
- 2021-04-14 Oly Lifting Class
- 2021-04-13 **This Class may
- 2021-04-12 5 Rounds for
- 2021-04-11 Double Kettlebell Death
- 2021-04-09 Oly Lifting Class
- 2021-04-08 For Time:21 Bar
- 2021-04-07 Fitness Option Metcon:AMRAP
- 2021-04-06 Option A:'Strict Lynne'5
- 2021-04-05 Part B:In teams
- 2021-04-04 8am class ONLY.
- 2021-04-02 7:30am Class. Open
- 2021-04-01 8am Class Only.
-
March 2021
- 2021-03-31 Limited Equipment WOD:4
- 2021-03-30 At Home WOD:4
- 2021-03-29 Limited Equipment WOD:AMRAP
- 2021-03-28 Most classes today
- 2021-03-26 Class is 7am
- 2021-03-25 FRIDAY NIGHT LIGHTS!!!!
- 2021-03-24 For Time:Buy In:
- 2021-03-23 4 Rounds Each
- 2021-03-22 ***BRING LONG SOCK
- 2021-03-21 Non-Registered WOD:For Time:10
- 2021-03-19 10 Round For
- 2021-03-18 Fitness Option:AMRAP in
- 2021-03-17 AMRAP in 12
- 2021-03-16 Finisher:1km/2km Bike Time
- 2021-03-15 Fitness Option Strength:Deadlift5-5-5
- 2021-03-14 Non-Registered WODFor Time:1
- 2021-03-12 For Time:50 Pull-Ups400m
- 2021-03-11 Less GPP and
- 2021-03-10 Less GPP and
- 2021-03-09 Less GPP and
- 2021-03-08 Less GPP and
- 2021-03-07 Less GPP and
- 2021-03-05 Mirror MirrorFor Time:20
- 2021-03-04 Fitness Option:AMRAP in
- 2021-03-03 In teams of
- 2021-03-02 For Time:5-4-3-2-1 Reps
- 2021-03-01 Workout Intent:Part A:
-
February 2021
- 2021-02-28 EMOM for 7mins:1
- 2021-02-26 Daily WOD:For Time:30
- 2021-02-25 AMRAP RepeatsAMRAP in
- 2021-02-24 Fitness Option:AMRAP in
- 2021-02-23 Part B:In Teams
- 2021-02-22 Intent:Part A:To improve
- 2021-02-21 Workout Intent:Challenge yourself
- 2021-02-19 Open 19.533-27-21-15-9 reps
- 2021-02-18 Workout Intent:Choose your
- 2021-02-17 Skill DayAMRAP in
- 2021-02-16 Workout Intent:To lift
- 2021-02-15 Skill WOD4 Rounds
- 2021-02-14 Workout Intent:Leg orientated
- 2021-02-12 Caption this photo.
- 2021-02-11 Workout IntentThe second
- 2021-02-10 Open 14.1Complete as
- 2021-02-09 Workout IntentSomething completely
- 2021-02-08 Workout IntentWorking on
- 2021-02-07 Fitness Option:4 Rounds
- 2021-02-05 8 rounds For
- 2021-02-04 Fitness Option:Continue up
- 2021-02-03 Workout Intent:Building Capacity
- 2021-02-02 Workout Intent:To build
- 2021-02-01 4 Rounds For
-
January 2021
- 2021-01-31 Workout Intent:Modelled off
- 2021-01-29 Workout Intent:Classic Benchmark
- 2021-01-28 Workout Intent:Training our
- 2021-01-27 Workout Intent:Aiming to
- 2021-01-26 Fitness Option:Every 2
- 2021-01-25 Workout Intent:Building our
- 2021-01-24 Fitness Option:3 Rounds
- 2021-01-22 For TimeIn Pairs
- 2021-01-21 Workout Intent:Aiming to
- 2021-01-20 Fitness Option:4 Rounds
- 2021-01-19 Workout Intent:Building our
- 2021-01-18 Workout Intent:OPEN WOD!
- 2021-01-17 Fitness Option6 Rounds
- 2021-01-15 Workout Intent:Building leg
- 2021-01-14 Fitness Option:No Fitness
- 2021-01-13 Workout Intent:Building Leg
- 2021-01-12 HAPPY BIRTHDAY GRACE
- 2021-01-11 Welcome BackFitness Option:5
- 2021-01-10 ScalingHSPU:20-30 second HS
- 2021-01-08 6 MINUTE AB
- 2021-01-07 3 Rounds For
- 2021-01-06 Fitness Option:AMRAP in
- 2021-01-05 4 Rounds EACH
- 2021-01-04 Recorded Snatch Weight1RM
- 2021-01-03 Trading hours are
- 2021-01-01 GYM CLOSED10 Rounds
-
December 2020
- 2020-12-31 GYM CLOSED8 Rounds
- 2020-12-30 Last day for
- 2020-12-29 Trading Hours: Open
- 2020-12-28 Trading Hours: Open
- 2020-12-27 Trading Hours: Open
- 2020-12-25 Trading Hours: 0700
- 2020-12-24 'Eat Food'Have a
- 2020-12-23 12 Days of
- 2020-12-22 'Who even is
- 2020-12-21 Fitness Option:AMRAP in
- 2020-12-20 Finisher:4 Rounds12 Seated
- 2020-12-18 Workout Intent:Aiming to
- 2020-12-17 Finisher:‘6 Packs for
- 2020-12-16 Fitness Option:4 Rounds
- 2020-12-15 Workout Intent:Focus on
- 2020-12-14 Workout Intent:Working on
- 2020-12-13 Fitness Option:AMRAP in
- 2020-12-11 AMRAP in 22
- 2020-12-10 Workout Intent:Focus on
- 2020-12-09 Fitness Option:5 Rounds
- 2020-12-08 Workout Intent:Working on
- 2020-12-07 Fitness Option:AMRAP in
- 2020-12-06 ‘See you in
- 2020-12-04 For Time400m RUN80
- 2020-12-03 4 rounds for
- 2020-12-02 For Time5-4-3-2-1Weight: 70%/75%/80%/85%/90%*Percentages
- 2020-12-01 Finisher:Tabata Glute Bridge*Hold
-
November 2020
- 2020-11-30 Frankie says 'please
- 2020-11-29 Fantastic work to
- 2020-11-27 Workout Intent:Aim is
- 2020-11-26 Workout Intent:Working on
- 2020-11-25 Finisher:4 Rounds NOT
- 2020-11-24 Happy Birthday Shane
- 2020-11-23 Workout intent:Working on
- 2020-11-22 Fitness option:AMRAP in
- 2020-11-20 Option 6: Custom
- 2020-11-18 Workout Intent:Nice Chipper,
- 2020-11-17 Remember long socks
- 2020-11-16 Fitness Option:AMRAP in
- 2020-11-15 Workout Intent:The snatches
- 2020-11-13 Workout Intent:Hero WOD
- 2020-11-12 Masters:21/18/15Workout Intent:Push through
- 2020-11-11 Fitness Option:For Time
- 2020-11-10 Weight Selection 60% 70% 80% Of your
- 2020-11-09 Masters:20 V-Ups10 HSPU
- 2020-11-08 Fitness Option:AMRAP in
- 2020-11-06 Workout Intent:Aim to
- 2020-11-05 Fitness Option:5 Rounds
- 2020-11-04 Workout Intent:Working on
- 2020-11-03 Workout Intent:Working on
- 2020-11-02 Fitness Option:AMRAP in
- 2020-11-01 Workout Intent:Focus on
-
October 2020
- 2020-10-30 Workout Intent:Each round
- 2020-10-29 Workout Intent:Cya grip.
- 2020-10-28 Fitness OptionWorkout:21-15-9DB snatch
- 2020-10-27 Workout Intent:Working on
- 2020-10-26 Workout Intent:Holding on
- 2020-10-25 Fitness OptionFor Time30/25
- 2020-10-23 Workout Intent:Long Workout,
- 2020-10-22 Fitness Option:5x3 Bench
- 2020-10-21 Workout Intent:Similar style
- 2020-10-20 Workout Intent:Working on
- 2020-10-19 Fitness Option:AMRAP in
- 2020-10-18 AMRAP in 6mins2
- 2020-10-16 AMRAP in 26mins
- 2020-10-15 AMRAP in 20mins
- 2020-10-14 Finisher:3 Rounds For
- 2020-10-13 Open 20.110 Rounds
- 2020-10-12 Weighted Pull Ups
- 2020-10-11 Fitness Option Metcon:AMRAP
- 2020-10-09 AMRAP in 20mins
- 2020-10-08 Fitness Option Metcon:AMRAP
- 2020-10-07 Max Distance in
- 2020-10-06 'Filthy Fifty'50 Box
- 2020-10-05 Finisher:100 Banded Goodmornings
- 2020-10-04 ***8am Class ONLY.
- 2020-10-02 AMRAP in 20min
- 2020-10-01 AMRAP in 16mins
-
September 2020
- 2020-09-30 Fitness Option Metcon:5
- 2020-09-29 In Pairs Complete
- 2020-09-28 Snatch Pull5-5-5Snatch High
- 2020-09-27 ***Deload Week***Finisher:In 10mins
- 2020-09-25 Saturday 26/09 Open
- 2020-09-24 Saturday 26/09 Open
- 2020-09-23 Saturday 26/09 Open
- 2020-09-22 For time:100 Strict
- 2020-09-21 Fitness Option Metcon:AMRAP
- 2020-09-20 Core:Turkish Get Up3-3-3-3
- 2020-09-18 'Half Murph'For Time:800m
- 2020-09-17 'DT'Five rounds of:12
- 2020-09-16 4 Round Each
- 2020-09-15 Fitness Option Metcon:In
- 2020-09-14 Accessories:KB Goblet Cossack
- 2020-09-13 Fitness Option Metcon:Continue
- 2020-09-11 For Time:800m Run30
- 2020-09-10 Snatch1-1-1-1-1-1EMOM For 7
- 2020-09-09 Finisher:Row 1000mDiane21-15-9 reps
- 2020-09-08 For Time:21-15-9 Reps
- 2020-09-07 Bulgarian Split Squat8-8-8/Side*For
- 2020-09-06 For Time:25 Bar
- 2020-09-04 For Time:800m Run30
- 2020-09-03 For Time:21 Hang
- 2020-09-02 21-18-15-12-9 Reps For
- 2020-09-01 WOD:AMRAP in 8
-
August 2020
- 2020-08-31 Finisher:Accumulate 80 V-Ups*Each
- 2020-08-30 Fitness Option Metcon:AMRAP
- 2020-08-28 5 Rounds For
- 2020-08-27 Tabata For Max
- 2020-08-26 In 3 Minutes
- 2020-08-25 Part B:AMRAP in
- 2020-08-24 For Time:Buy in:
- 2020-08-23 'Grace'30 reps for
- 2020-08-21 5 Rounds For
- 2020-08-20 6 Rounds For
- 2020-08-19 Fitness Option Metcon:In
- 2020-08-18 ***Female weight is
- 2020-08-17 Finisher:Tabata Push-ups*Lowest Score
- 2020-08-16 Part B:AMRAP in
- 2020-08-14 'Beirut'‘Beirut’For Time:Buy in:135
- 2020-08-13 For Time Complete:'PARTNER
- 2020-08-12 BRING LONG SOCKS
- 2020-08-11 WOD:AMRAP in 5mins
- 2020-08-10 Finisher:AMRAP in 5
- 2020-08-09 AMRAP in 18
- 2020-08-07 4 Rounds For
- 2020-08-06 Option 2:‘Heavy Fran’15-12-9
- 2020-08-05 Part B:Top to
- 2020-08-04 ***Bring Long Socks***
- 2020-08-03 For Time:21-18-15-12-9 Reps
-
July 2020
- 2020-07-31 Option 2:'Heavy Helen'3
- 2020-07-30 WOD:40 seconds on,
- 2020-07-29 Finisher:3 Sets For
- 2020-07-28 WODIn 4 minutes
- 2020-07-27 ***BRING LONG SOCKS***
- 2020-07-26 Bow Row OR
- 2020-07-24 WOD:10 Rounds For
- 2020-07-23 AMRAP in 8mins
- 2020-07-22 Accessories:Single Arm DB/KB
- 2020-07-21 Optional Finisher:40 seconds
- 2020-07-20 Finisher:AMRAP in 8
- 2020-07-19 WOD Part 2:3
- 2020-07-17 WOD:For Max Reps
- 2020-07-16 WOD:For Time:21-15-9 Reps
- 2020-07-15 Fitness Option:Do Part
- 2020-07-14 WOD4 Rounds Each
- 2020-07-13 ***BRING LONG SOCKS***
- 2020-07-12 Part C:Cossack Squat8-8-8/side
- 2020-07-10 Part B:For Time:1km
- 2020-07-09 WOD4 Rounds For
- 2020-07-08 Fitness Option Metcon:AMRAP
- 2020-07-07 WODAMRAP in 16mins
- 2020-07-06 WODFor Time Complete
- 2020-07-05 ***Deload Week***Fitness Option:Complete
- 2020-07-03 Weighted Pull-up2-2-2-2-2
- 2020-07-02 Elizabeth21-15-9 reps for
- 2020-07-01 For Time1km Row
-
June 2020
- 2020-06-30 For Time (Part
- 2020-06-29 Fitness Option:AMRAP in
- 2020-06-28 Accessories:3 Sets of
- 2020-06-26 Part B:Part B:In
- 2020-06-25 WOD:For Time:Buy in:15
- 2020-06-24 Fitness Option Metcon:AMRAP
- 2020-06-23 Finisher:For Time:500m Row50
- 2020-06-22 Accessories:3 Sets of
- 2020-06-21 Fitness Option Metcon:AMRAP
- 2020-06-19 WOD:For Time:1200m Run3
- 2020-06-18 Part C:3 sets
- 2020-06-17 4 Rounds Each
- 2020-06-16 AMRAP in 15mins:Run
- 2020-06-15 Finisher:10-1 Reps For
- 2020-06-14 WOD5 Rounds for
- 2020-06-12 WOD4 Rounds for
- 2020-06-11 Part C:7min AMRAP:9
- 2020-06-10 Part B:High Hang
- 2020-06-09 WODEMOM for 10
- 2020-06-08 WOD7 Rounds For
- 2020-06-05 With an 18min
- 2020-06-04 Part C:AMRAP in
- 2020-06-03 EMOM for 15mins
- 2020-06-02 Every 2 mins
- 2020-06-01 Check Athlete Notes
-
May 2020
- 2020-05-31 Return of Gym
- 2020-05-29 For Time:50-40-30-20-10 Reps
- 2020-05-28 Tutorial - City
- 2020-05-27 Tutorial - City
- 2020-05-26 Tutorial - City
- 2020-05-25 Tutorial - City
- 2020-05-24 Tutorial - City
- 2020-05-22 BOOT CAMP "Legs
- 2020-05-21 Tutorial - City
- 2020-05-20 Tutorial - City
- 2020-05-19 Tutorial - City
- 2020-05-18 Tutorial - City
- 2020-05-17 Tutorial - City
- 2020-05-15 Tutorial - City
- 2020-05-14 Tutorial - City
- 2020-05-13 Tutorial - City
- 2020-05-12 Tutorial - City
- 2020-05-11 Tutorial - City
- 2020-05-10 Tutorial - City
- 2020-05-08 Saturday 9th May
- 2020-05-07 Tutorial - City
- 2020-05-06 Tutorial - City
- 2020-05-05 Tutorial - City
- 2020-05-04 Tutorial - City
- 2020-05-03 ***7:30am Zoom Session
- 2020-05-01 SATURDAY the 2nd
-
April 2020
- 2020-04-30 FRIDAY the 1st
- 2020-04-29 THURSDAY the 30th
- 2020-04-28 WEDNESDAY the 29th
- 2020-04-27 TUESDAY the 28th
- 2020-04-26 MONDAY the 27th
- 2020-04-24 Barbell Option:'Wood'5 Rounds
- 2020-04-23 Part A:For Time27
- 2020-04-22 “We Like Da
- 2020-04-21 “Legs Gone Bad”3
- 2020-04-20 3 x 5
- 2020-04-19 Part A:EMOM for
- 2020-04-18 Rest Day
- 2020-04-17 ‘Zachary Tellier’For Time:10
- 2020-04-16 AMRAP in 8mins
- 2020-04-15 For Time:1km RunThen.
- 2020-04-14 Every 5 minutes
- 2020-04-13 EMOM + Death
- 2020-04-12 For Time:10 DB/KB
- 2020-04-11 Rest DayGo for
- 2020-04-10 'Gunny'For Time:1 Mile
- 2020-04-09 5 x 3min
- 2020-04-08 Accessories:Weighted Single Leg
- 2020-04-07 Continue as Far
- 2020-04-06 Accessories:Couch Stretch x
- 2020-04-05 The AMRAP will
- 2020-04-04 REST DAYStretch/Eat/Walk
- 2020-04-03 *If you need
- 2020-04-02 *If you need
- 2020-04-01 *If you need
-
March 2020
- 2020-03-31 *If you need
- 2020-03-30 *If you need
- 2020-03-29 7 Rounds For
- 2020-03-27 We hitting More
- 2020-03-26 We Got GearEvery
- 2020-03-25 “If you can’t
- 2020-03-24 “Lucky I’ve got
- 2020-03-23 Shoulders OR Boulders8
- 2020-03-22 I'M EXCITED!For Time
- 2020-03-20 Session Plan: Abs
- 2020-03-19 ***Wash hands before
- 2020-03-18 ***Wash hands before
- 2020-03-17 ***Wash hands before
- 2020-03-16 ***Wash hands before
- 2020-03-15 ***Wash hands before
- 2020-03-13 SWOLE Session Run
- 2020-03-12 SL Hamstring Bridge10-10-10/side
- 2020-03-11 For Time:10 HSPU30
- 2020-03-10 Row 1000mRow 1000m
- 2020-03-09 Fitness Option:AMRAP in
- 2020-03-08 Every 4mins for
- 2020-03-06 ***A $20 cash
- 2020-03-05 AMRAP in 20
- 2020-03-04 For Time:40 Box
- 2020-03-03 ***Bring Shin Protection
- 2020-03-02 3 x AMRAP's:AMRAP
- 2020-03-01 Finisher:3 rounds 12
-
February 2020
- 2020-02-28 For Time15 Ring
- 2020-02-27 Finisher:12-9-6-3Hang Power Cleans
- 2020-02-26 5 rounds For
- 2020-02-25 ***Bring Long Socks***
- 2020-02-24 Finisher:3 Rounds For
- 2020-02-23 AMRAP in 25
- 2020-02-21 Open 17.510 Rounds
- 2020-02-20 For Time21-18-15-12-9-6-3 200m
- 2020-02-19 Back Squat7-5-3-3-3Front Squat7-5-3-3-3
- 2020-02-18 5 rounds For
- 2020-02-17 AMRAP in 7
- 2020-02-16 For Time30 Double
- 2020-02-15 Rest & RecoverSwimBikeRunEat
- 2020-02-14 For Time50 Box
- 2020-02-13 4 rounds for
- 2020-02-12 Finisher:4 rounds Not
- 2020-02-11 6 Rounds Each
- 2020-02-10 Skills DayOption 3:Every
- 2020-02-09 DELOAD WEEKFinisher4 Rounds
- 2020-02-07 For Time5 rounds
- 2020-02-06 FinisherIn Pairs You
- 2020-02-05 Bring Long Socks
- 2020-02-04 Bring Long Socks
- 2020-02-03 Fitness Option:Do Part
- 2020-02-02 2 Minutes on
- 2020-02-01 Rest & RecoverSwim
-
January 2020
- 2020-01-31 Bring Long Socks
- 2020-01-30 Bring Long Socks
- 2020-01-29 .FinisherTabata with an
- 2020-01-28 Fitness Option:Deadlift5-5-5
- 2020-01-27 Finisher3rounds for quality
- 2020-01-26 Australia Day- 8.00am
- 2020-01-25 Rest & RecoverSwimRideWalk
- 2020-01-24 Bring Long Socks
- 2020-01-23 Bring Long Socks
- 2020-01-22 4 rounds each
- 2020-01-21 FinisherFor Time ‘Not
- 2020-01-20 Finisher:3 rounds:15 Barbell
- 2020-01-19 Barbell CyclingComplete the
- 2020-01-17 For Time10 Power
- 2020-01-16 1min on
- 2020-01-15 In PairsFor time
- 2020-01-14 For Time50 Wall
- 2020-01-13 Bring Long Socks
- 2020-01-12 Bring Long Socks
- 2020-01-10 Bushfire Fundraiser WODIn
- 2020-01-09 3 Rounds of
- 2020-01-08 3 Rounds For
- 2020-01-07 Bring Long Socks
- 2020-01-06 Bring Long Socks
- 2020-01-05 AMRAP in 16mins
- 2020-01-02 For Time:1km Row/2km
- 2020-01-01 For Time40 DB
-
December 2019
- 2019-12-31 For Time800m RunThen…3
- 2019-12-30 6 rounds for
- 2019-12-29 7 rounds for
- 2019-12-26 See the Facebook
- 2019-12-25 Boxing Day -5km
- 2019-12-24 CHRISTMAS DAYCLOSED -
- 2019-12-23 Optional OPEN GYM-
- 2019-12-22 Part C:AMRAP in
- 2019-12-20 12 Days Of
- 2019-12-19 For total reps:1min
- 2019-12-18 For Time:20 Burpees15
- 2019-12-17 Finisher:3 x Max
- 2019-12-16 Finisher:15 -20 min
- 2019-12-15 For 5 Cycles:Complete
- 2019-12-14 Rest & Recover-Swim-Run-ROMWOD-Eat
- 2019-12-13 CHRISTMAS WOD!For Time
- 2019-12-12 Fitness Option:AMRAP in
- 2019-12-11 3 rounds each
- 2019-12-10 Skills Piece #3Option
- 2019-12-09 Finisher:3 Rounds for
- 2019-12-08 In pairs, complete
- 2019-12-07 Rest & RecoverRide/Swim/Walk/Run/Eat/ROMWOD
- 2019-12-06 Open 11.2Complete as
- 2019-12-05 Nancy5 rounds for
- 2019-12-04 Fitness OptionFor Time:400m
- 2019-12-03 Continue as far
- 2019-12-02 For Time15 SDHP
- 2019-12-01 Fitness Option:5 Rounds
-
November 2019
- 2019-11-30 Rest & RecoverSwim/Run/walk/ROMWOD/Eat
- 2019-11-29 In 4 mins
- 2019-11-28 Snatch Pull5-5-5
- 2019-11-27 In paris, complete
- 2019-11-26 5 Rounds for
- 2019-11-25 Fitness Option:AMRAP in
- 2019-11-24 For Time Accumulate
- 2019-11-22 AMRAP 5mins:Buy in:
- 2019-11-21 Every 5 minutes
- 2019-11-20 Fitness Option:5 Rounds
- 2019-11-19 For Time:100 double
- 2019-11-18 ***Benchmark Series***‘The Chief’5
- 2019-11-17 Fitness Option:AMRAP in
- 2019-11-15 For Time:10 HSPU20
- 2019-11-14 AMRAP 4mins4 Power
- 2019-11-13 EMOM for 7
- 2019-11-12 Finisher:Tabata Mashup For
- 2019-11-11 Fitness Option:Continue as
- 2019-11-10 In Pairs Accumulate
- 2019-11-08 For Time10 Power
- 2019-11-07 Finisher:Every 3mins for
- 2019-11-06 For Time30 Toes
- 2019-11-05 Bring Long Socks
- 2019-11-04 Finisher:3rds For Quality:
- 2019-11-03 Non-Registered WODIn pairs
- 2019-11-02 Rest & RecoverRest
- 2019-11-01 For Time:Buy in:
-
October 2019
- 2019-10-31 For Time:30 Toes
- 2019-10-30 Fitness Option MetconAMRAP
- 2019-10-29 For Time:75 Double
- 2019-10-28 Fitness Option -
- 2019-10-27 Non-Registered WODAMRAP in
- 2019-10-25 DTFive rounds of:•155/105
- 2019-10-24 Finisher3 rds for
- 2019-10-23 Fitness OptionAMRAP in
- 2019-10-22 20 min AMRAPHSPUPull
- 2019-10-21 Finisher:12-9-6-3Squat snatches 42.5kg(35kg)Lateral
- 2019-10-20 Open 20.2Complete as
- 2019-10-18 3 rounds for
- 2019-10-17 ***BRING LONG SOCKS***
- 2019-10-16 Fitness option15min amrap:15
- 2019-10-15 5 rounds for
- 2019-10-14 AMRAP in 12
- 2019-10-13 Non-Registered WorkoutAMRAP in
- 2019-10-12 Rest & RecoverWalk/Bike/Swim/Eat
- 2019-10-11 For Time:800m Row/1.6km
- 2019-10-10 For Time:10 rounds
- 2019-10-09 Tempo Front Squat2-2-2-2-2*31X1
- 2019-10-08 For Time:25-20-15-10-5 reps-Toes
- 2019-10-07 Finisher:For Time:50 DB
- 2019-10-06 Eva5 rounds for
- 2019-10-05 Rest & RecoverSwim/Walk/Eat
- 2019-10-04 AMRAP in 15
- 2019-10-03 Fitness Option:Press3-3-3Fitness Option:AMRAP
- 2019-10-02 3rds For quality20
- 2019-10-01 In Teams: 10
-
September 2019
- 2019-09-30 Finisher:3 Rounds For
- 2019-09-29 FinisherAccumulate in any
- 2019-09-28 Rest & RecoverSwim/Walk/Bike/Row-Eat
- 2019-09-27 For TimeBuy in:
- 2019-09-26 For Time:Buy In35/25
- 2019-09-25 Finisher:Isabelle30 snatches for
- 2019-09-24 Part CFor Time18-15-12KB
- 2019-09-23 Bring Long Socks
- 2019-09-22 Bring Long Socks
- 2019-09-21 Rest & Recover
- 2019-09-20 Every 4minutes for
- 2019-09-19 4rds For Quality:12
- 2019-09-18 Part B15min EMOM:Min
- 2019-09-17 For Time750m Row
- 2019-09-16 Snatch Pulls3-3-3Every 90sec
- 2019-09-15 *DELOAD WEEK* Bring
- 2019-09-14 *Bring Long Socks
- 2019-09-13 Barbara5 rounds for
- 2019-09-12 Fitness Option5 rds
- 2019-09-11 “Hello Shoulders”15 HSPU5
- 2019-09-10 Finisher:5 Rounds:20 sec
- 2019-09-09 AMRAP 15mins14 Push
- 2019-09-08 5 Rounds For
- 2019-09-06 For Time:30 Burpees20
- 2019-09-05 SISSONComplete as many
- 2019-09-04 Bring Long Socks,
- 2019-09-03 Continue as far
- 2019-09-02 For time Complete50
- 2019-09-01 Fitness Option:AMRAP in
-
August 2019
- 2019-08-30 ‘Kelly’5 Rounds for
- 2019-08-29 AMRAP 16mins of:Buy
- 2019-08-28 Bench Press5-5-5-5-5Bent Over
- 2019-08-27 Part A:1km Row
- 2019-08-26 4RFT:21 Wall balls
- 2019-08-25 Option 1: ‘CrossFit
- 2019-08-23 ‘RJ’5 rds For
- 2019-08-22 Every 3 minutes
- 2019-08-21 Power Clean15minutes to
- 2019-08-20 “Holy Arms”AMRAP 15mins15
- 2019-08-19 Back Squat6-6-6-6-6@80% of
- 2019-08-18 Open 19.4For total
- 2019-08-16 5 rounds For
- 2019-08-15 Bench Mark n
- 2019-08-14 Tempo Deadlift4-4-4-4-4Romanian Deadlift4-4-4-4
- 2019-08-13 8am Class ONLY
- 2019-08-12 One minute on
- 2019-08-11 Part A:Push Jerk
- 2019-08-10 Rest DayRest &
- 2019-08-09 3 Rounds for
- 2019-08-08 Part CEvery 90sec
- 2019-08-07 For Time1km Row50
- 2019-08-06 Tabata Mash-Up-Push-Ups-Hollow Rocks
- 2019-08-05 Part CBring Sally
- 2019-08-04 AMRAP in 16mins
- 2019-08-03 Rest DayRest &
- 2019-08-02 Continue as far
- 2019-08-01 5 Rounds for
-
July 2019
- 2019-07-31 Fitness Option:AMRAP in
- 2019-07-30 4 Rounds For
- 2019-07-29 AMRAP in 7mins
- 2019-07-28 Fitness OptionAMRAP in
- 2019-07-27 Rest Day
- 2019-07-26 For time:800m run40
- 2019-07-25 Bulgarian Split Squat8-8-8/Leg
- 2019-07-24 Then For Time25-20-15-10-5
- 2019-07-23 10 Rounds for
- 2019-07-22 Fitness OptionEMOM for
- 2019-07-21 For TimeComplete for
- 2019-07-19 For Time:30 Toes
- 2019-07-18 ‘The Chief’5 x
- 2019-07-17 Finisher:3 Sets of
- 2019-07-16 4 Rounds Each
- 2019-07-15 AMRAP in 16minutes
- 2019-07-14 Finisher3 x 2minute
- 2019-07-12 “Partner Frantasy”“Partner Frantasy”In
- 2019-07-11 For LoadPart B:“Open
- 2019-07-10 AMRAPWith 15 minutes
- 2019-07-09 For TimeFor Time
- 2019-07-08 Fitness OptionTabata MashupSit-UpLunge
- 2019-07-07 5 RFT5 RFT:6
- 2019-07-05 4 Rounds for
- 2019-07-04 Nancy5 rounds for
- 2019-07-03 Fitness Option:AMRAP in
- 2019-07-02 Annie50-40-30-20-10 reps for
- 2019-07-01 Finisher:3 Rounds as
-
June 2019
- 2019-06-30 Fitness OptionAMRAP in
- 2019-06-28 "Loredo"6 rounds for
- 2019-06-27 In teams of
- 2019-06-26 3 Sets of
- 2019-06-25 Part c1km Row
- 2019-06-24 Mystery WODDeck of
- 2019-06-23 ***Deload Week***Good Morning
- 2019-06-22 Happy Sunday!Enjoy the
- 2019-06-21 Saturday SeshWith 3:30
- 2019-06-20 ‘Strict Lynne’5 Round
- 2019-06-19 Part A:Burpee Beep
- 2019-06-18 ‘Technical nightmare’6 Rounds
- 2019-06-17 Staggered Stance Deadlift6-6-6
- 2019-06-16 9min AMRAP:21 toes
- 2019-06-14 AMRAP in 20
- 2019-06-13 In pairs complete
- 2019-06-12 Back Squat 5x5Back
- 2019-06-11 21-15-9-15-21 Reps For
- 2019-06-10 Nasty Girls3 rounds
- 2019-06-09 Every 90 sec
- 2019-06-08 Happy Sunday!Have a
- 2019-06-07 DANIELFor time: •50
- 2019-06-06 Power Clean 5x3Power
- 2019-06-05 ‘Bodyweight ninja DREAM’Tabata
- 2019-06-04 4 Rounds for
- 2019-06-03 Shoulder Press 3x1Shoulder
- 2019-06-02 ***Bring Long Socks
-
May 2019
- 2019-05-31 For time:400m Run21-15-9
- 2019-05-30 AMRAP in 16
- 2019-05-29 Amanda9/7/5 reps of
- 2019-05-28 For Time:500m Row20
- 2019-05-27 Finisher:3 Minute Bridge
- 2019-05-26 ***BRING LONG SOCKS***
- 2019-05-24 For Time:600m Run25
- 2019-05-23 AMRAP in 10
- 2019-05-22 Daily WODDeath By
- 2019-05-21 Daily WODEMOM for
- 2019-05-20 Fitness Option ConditioningAMRAP
- 2019-05-19 Part BContinue as
- 2019-05-17 MURPHPartition the pull-ups,
- 2019-05-16 Fitness Option ConditioningContinue
- 2019-05-15 Bar Muscle Up
- 2019-05-14 Part BFor Time:60
- 2019-05-13 Single Leg hip
- 2019-05-12 In Pairs Accumulate
- 2019-05-11 Suuuuuundae!Eat a Sundae
- 2019-05-10 AMRAP in 20
- 2019-05-09 For Time:Buy in:
- 2019-05-08 Fitness Option MetconContinue
- 2019-05-07 Each For Time:3
- 2019-05-06 Fitness option metcon14min
- 2019-05-05 Labour Day Public
- 2019-05-04 Happy Sunday :)Have
- 2019-05-03 For total time:9-7-5:Clean
- 2019-05-02 HAPPY BIRTHDAY COACH
- 2019-05-01 For Time:30
-
April 2019
- 2019-04-30 FinisherTabata Mashup of:-Seated
- 2019-04-29 Part CAccumulate 30
- 2019-04-28 For time:1000m Row50
- 2019-04-26 For Time:1600m Run5
- 2019-04-24 ANZAC Day. 9:15am
- 2019-04-23 Fitness Option ConditioningAMRAP
- 2019-04-22 Fitness Option ConditioningAMRAP
- 2019-04-21 Easter Monday -
- 2019-04-20 Easter Sunday -
- 2019-04-19 Easter Saturday -
- 2019-04-18 GOOD FRIDAY -
- 2019-04-17 Fitness Option ConditioningFor
- 2019-04-16 Part B5 Rounds
- 2019-04-15 3 Rounds for
- 2019-04-14 For Time:60 Deadlifts
- 2019-04-12 For time:800m RunThen.
- 2019-04-11 For time:20 Thrusters
- 2019-04-10 Eccentric Pull-Up3-3-3*Add weight
- 2019-04-09 AMRAP in 14
- 2019-04-08 Finisher:In pairs complete
- 2019-04-07 Fitness Option Metcon6
- 2019-04-05 AMRAP in 20
- 2019-04-04 Part BAMRAP in
- 2019-04-03 Fitness Option MetconAMRAP
- 2019-04-02 Bring Long Socks
- 2019-04-01 Part B3 Rounds
-
March 2019
- 2019-03-31 Deload Week!Snatch Balance
- 2019-03-30 Have a good
- 2019-03-29 AMRAP in 20
- 2019-03-28 Deadlift 5x7Deadlift for
- 2019-03-27 For Time:35 Box
- 2019-03-26 Warm up:Spend 10min
- 2019-03-25 Shoulder Press 5x3Shoulder
- 2019-03-24 Open 19.533-27-21-15-9 reps
- 2019-03-22 For Time:800m run20
- 2019-03-21 Friday Night Lights!!
- 2019-03-20 10 RFT:10 Burpees5
- 2019-03-19 For max reps:30sec:
- 2019-03-18 Clean & Jerk
- 2019-03-15 For Time:1 Round:600m
- 2019-03-14 Shoulder Press 3x5Shoulder
- 2019-03-13 For time:100 wall
- 2019-03-12 5 Rounds, each
- 2019-03-11 Deadlift 5x5Deadlift for
- 2019-03-10 Open 19.3For Time:•
- 2019-03-09 Happy Sunday!Enjoy your
- 2019-03-08 AMRAP in 18
- 2019-03-07 Front Squat 7x3Front
- 2019-03-06 8 x 2
- 2019-03-05 4 Rounds for
- 2019-03-04 Part AHalting Power
- 2019-03-03 OPEN 19.2Open 19.2Beginning
- 2019-03-01 For time:Run 800m30
-
February 2019
- 2019-02-28 AMRAP in 12
- 2019-02-26 For Time:600m Run50
- 2019-02-25 Part AHalting Power
- 2019-02-24 OPEN 19.1Open 19.1Complete
- 2019-02-22 For time:400m run15
- 2019-02-21 4 rounds each
- 2019-02-20 Power Clean +
- 2019-02-19 In pairs, complete:21-18-15-12-9-6-3
- 2019-02-18 SkillsBeginner: Kipping Pull
- 2019-02-17 DELOAD WEEKBack Squat
- 2019-02-16 Happy Sunday!Have a
- 2019-02-15 IN-HOUSE COMP. NO
- 2019-02-14 Tomorrow is the
- 2019-02-13 In pairs, 15min
- 2019-02-12 5 x 1min
- 2019-02-11 Deadlift 3x8Deadlift for
- 2019-02-10 Tabata until you
- 2019-02-08 16min Amrap:80 double
- 2019-02-07 HAPPY BIRTHDAY LIZ
- 2019-02-06 Hang Power Snatch
- 2019-02-05 5 x
- 2019-02-04 Warm Up:With a
- 2019-02-03 It's Liz Gaffneys
- 2019-02-01 Barbara5 rounds for
- January 2019
-
January 2018
- 11-01-2018 - Deadlift 7x3
- 10-01-2018 - AMRAP in 15 mins of:
- 09-01-2018 - Chipper For Time
- 08-01-2018 - Weighted pull-ups 1-1-1-1-1
- 08-01-2018 - Shoulder Press 5x2
- 08-01-2018 - Negative Pull Ups
- 08-01-2018 - Finisher
- 06-01-2018 - AMRAP in 12 minutes of:
- 05-01-2018 - Part B
- 05-01-2018 - Part A - Technique Session Snatch Drills - INTERMEDITE
- 05-01-2018 - Part A - Technique Session Snatch Drills - ADVANCED
- 04-01-2018 - AMRAP 9 Min
- 03-01-2018 - Open 12.3
- 02-01-2018 - Overhead Squat 3x5
- 02-01-2018 - Front Squat 10-8-6-4-2
-
December 2017
- 12-23-2017 - 12 Days of Xmas City 4051 Style
- 12-22-2017 - T2B / Snatch WOD
- 12-22-2016 - Snatch Complex
- 12-21-2017 - Tempo Back Squat
- 12-21-2017 - Back Squat 7x2
- 12-21-2016 - AMRAP
- 12-20-2017 - Isabel
- 12-20-2017 - 1min on, 1min off until complete:
- 12-20-2016 - Daily WOD
- 12-19-2017 - Open WOD 15.3
- 12-19-2016 - Overhead Squat 3x5
- 12-19-2016 - Front Squat 5x3
- 12-19-2016 - Finisher
- 12-18-2017 - Hang Squat Clean Thruster
- 12-18-2017 - Hang Power Clean 5x2
- 12-18-2017 - Finisher
- 12-16-2017 - AMRAP in 20mins of:
- 12-15-2017 - Split Jerk 4x1
- 12-15-2017 - Push Jerk 3x5
- 12-15-2017 - Pull-ups (Strict): Max Reps
- 12-14-2017 - Part C
- 12-14-2017 - Part B
- 12-14-2017 - Part A
- 12-13-2017 - AMRAP in 16mins of:
- 12-12-2017 - JOSH
- 11-12-2017 - Hip Thrust
- 11-12-2017 - Deadlift 5-4-3-3-2-2-2-1-1-1
- 09-12-2017 - 10RFT:
- 08-12-2017 - For time:
- 07-12-2017 - Weighted Pistols
- 07-12-2017 - Front Squat 5x4
- 06-12-2017 - Finisher
- 06-12-2017 - AMRAP in 16mins of:
- 05-12-2017 - Skill Session
- 05-12-2017 - Diane
- 04-12-2017 - Intermediate/Advanced
- 04-12-2017 - Finisher
- 04-12-2017 - Beginner
- 02-12-2017 - PARTNER DRESS UP FUN DAY
- 01-12-2017 - Shoulder Press 1x3
- 01-12-2017 - Push Press 5x2
- 01-12-2017 - Finisher
-
November 2017
- 11-30-2017 - For Time:
- 11-29-2017 - Complete 9-15-21-15-9 reps for time of:
- 11-28-2017 - Romanian Deadlift 15-12-10
- 11-28-2017 - Deadlift 4x6
- 11-27-2017 - Part B
- 11-27-2017 - Part A
- 11-25-2017 - AMRAP in 15 minutes of:
- 11-24-2017 - For Time
- 11-23-2017 - Finisher
- 11-23-2017 - 10 Rounds...
- 11-22-2017 - Complete, for time
- 11-21-2017 - 5 RFT
- 11-20-2017 - Overhead Squat 4x3
- 11-20-2017 - Back Squat
- 11-18-2017 - Partner WOD
- 11-17-2017 - For Time:
- 11-16-2017 - KB Step Ups
- 11-16-2017 - Finisher
- 11-16-2017 - Deadlift 5x3
- 11-15-2017 - For Time
- 11-14-2017 - AMRAP
- 11-13-2017 - Pendlay Row 3x3
- 11-13-2017 - Finisher - AMRAP in 9 min:
- 11-13-2017 - Banded KB Press
- 11-11-2017 - RJ
- 10-11-2017 - Row / Ball Slam
- 09-11-2017 - Part B
- 09-11-2017 - Part A
- 08-11-2017 - Ladder
-
October 2017
- 12-10-2017 - Squat Snatch 5x2
- 12-10-2017 - Open 14.1
- 11-10-2017 - For Time:
- 10-27-2017 - Hang Power Clean 5x5
- 10-27-2017 - Finisher
- 10-26-2017 - Cindy
- 10-25-2017 - For Time:
- 10-25-2017 - Finisher:
- 10-24-2017 - 15min AMRAP:
- 10-23-2017 - Bulgarian Split lunge
- 10-23-2017 - Back Squat 7x2
- 10-21-2017 - For time:
- 10-20-2017 - Deadlift 5x4
- 10-19-2017 - Finisher
- 10-19-2017 - 4 x 90 sec on, 60 sec off:
- 10-18-2017 - Partner WOD, 6RFT:
- 10-17-2017 - Push Press 4x3
- 10-17-2017 - Push Jerk 4x2
- 10-17-2017 - Max Reps Ring Rows
- 10-16-2017 - AMRAP in 14 min:
- 10-14-2017 - 20 min EMOM:
- 10-13-2017 - Tabata mash up:
- 10-10-2017 - 2 RFT:
- 09-10-2017 - Hip Thrust
- 09-10-2017 - Front Squat 4x5
- 07-10-2017 - For Time:
- 06-10-2017 - Team WOD
- 05-10-2017 - Strict pull ups Weighted 3RM
- 05-10-2017 - Overhead complex
- 04-10-2017 - Part B
- 04-10-2017 - Part A
- 03-10-2017 - Deadlift 3x5
- 03-10-2017 - 3 Rnds each for time:
- 02-10-2017 - 4RFT:
-
September 2017
- 12-09-2017 - 7 Rounds for time of:
- 11-09-2017 - Power Snatch 5x2
- 11-09-2017 - Hang Power Snatch 5x3
- 09-30-2017 - Partner WOD
- 09-30-2017 - Alan Hulls Memorial WOD
- 09-29-2017 - Part C
- 09-29-2017 - Part B - skill application
- 09-29-2017 - Part A - skill
- 09-28-2017 - Every 90 sec for 8 rounds:
- 09-27-2017 - Jackie
- 09-26-2017 - 14 min EMOM:
- 09-25-2017 - Overhead Squat 4x2
- 09-25-2017 - Back Squat 4x6
- 09-23-2017 - 5 Rounds For Time
- 09-22-2017 - 6 Rounds for max reps:
- 09-21-2017 - Strict Lynne
- 09-20-2017 - Partner workout
- 09-19-2017 - Deadlift
- 09-19-2017 - Barbell Good Mornings
- 09-18-2017 - Part C
- 09-18-2017 - Part B
- 09-18-2017 - Part A
- 09-16-2017 - Eva
- 09-15-2017 - For Time:
- 09-14-2017 - Single Leg Hip Thrusts
- 09-14-2017 - Front Squat 7x2
- 09-14-2017 - 1 1/4 Front Squat 5x3
- 09-13-2017 - AMRAP in 15 mins of:
- 09-09-2017 - For Time:
- 08-09-2017 - Open 12.3
- 07-09-2017 - Weighted Pull-up
- 07-09-2017 - Shoulder Press 5x1
- 07-09-2017 - Pendlay Row 3x8
- 06-09-2017 - AMRAP in 12 mins of:
- 05-09-2017 - For Time:
- 04-09-2017 - Deadlift 7x2
- 02-09-2017 - DANIEL
- 01-09-2017 - Part B
- 01-09-2017 - Part A
-
August 2017
- 12-08-2017 - Part B
- 12-08-2017 - Part A
- 11-08-2017 - For Time:
- 10-08-2017 - Tempo Pull Ups
- 10-08-2017 - Deadlift 5x5
- 10-08-2017 - Accessory work:
- 09-08-2017 - For time, in teams of 4:
- 08-31-2017 - 3 Rounds, 1 minute at each station:
- 08-30-2017 - 5 Rounds for Time of:
- 08-29-2017 - Hip Thrust
- 08-29-2017 - Back Squat 7x3
- 08-28-2017 - AMRAP in 12 mins of:
- 08-26-2017 - AMRAP in 20 mins of:
- 08-25-2017 - 7RFT:
- 08-24-2017 - Part C
- 08-24-2017 - Part B
- 08-24-2017 - Part A - Split Jerk 5x1
- 08-17-2017 - Finisher:
- 08-15-2017 - 9RFT:
- 08-14-2017 - Weighted Pistols
- 08-14-2017 - Front Squat 6x3
- 08-08-2017 - For Time:
- 07-08-2017 - Push Press 4x3
- 07-08-2017 - Push Jerk 3x3
- 07-08-2017 - 3RM Press
- 07-08-2017 - 10RM Push Jerk
- 05-08-2017 - WHITE
- 04-08-2017 - Overhead Squat 3x4
- 04-08-2017 - Finisher:
- 04-08-2017 - Back Squat 5x5
- 03-08-2017 - Isabel
- 03-08-2017 - Finisher
- 02-08-2017 - 6 RFT:
- 01-08-2017 - Part B:
- 01-08-2017 - Part A:
- 01-08-2017 - Optional Finisher:
-
July 2017
- 07-31-2017 - AMRAP in 15 mins of:
- 07-29-2017 - For Time:
- 07-28-2017 - Open 16.5
- 07-27-2017 - Part C
- 07-27-2017 - Part B
- 07-27-2017 - Part A
- 07-26-2017 - For Time:
- 07-25-2017 - For Time:
- 07-24-2017 - Finisher
- 07-24-2017 - Deadlift 8-8-8-4-4
- 07-22-2017 - For time:
- 07-21-2017 - Snatch 5x1
- 07-21-2017 - Pause Overhead Squat 5x3
- 07-21-2017 - Optional Finisher
- 07-21-2017 - First Pull
- 07-20-2017 - 4 rounds for time of:
- 07-19-2017 - Tabata Mash Up
- 07-19-2017 - Finisher
- 07-18-2017 - Front Squat 5x5
- 07-18-2017 - Front Foot Lunge
- 07-18-2017 - Finisher
- 07-17-2017 - For Time:-
- 07-15-2017 - In teams of 3 complete for time:
- 07-14-2017 - Run 6x400m
- June 2017
- May 2017
-
April 2017
- 12-04-2017 - 21-15-9 reps for time of:
- 11-04-2017 - Snatch 3x1
- 11-04-2017 - Clean & Jerk 3x1
- 10-04-2017 - Skills day:
- 10-04-2017 - AMRAP in 15 mins of:
- 08-04-2017 - AMRAP in 20 mins of:
- 07-04-2017 - Weighted Pull Ups
- 07-04-2017 - Deadlift 6x4
- 06-04-2017 - For Time:
- 05-04-2017 - Elizabeth
- 04-29-2017 - For Time:
- 04-28-2017 - DT
- 04-27-2017 - Hang Squat Snatch 5x1
- 04-27-2017 - Hang Power Snatch 5x2
- 04-26-2017 - EMOM
- 04-26-2017 - EMOM
- 04-25-2017 - 15min AMRAP:
- 04-24-2017 - Front Squat 7x2
- 04-22-2017 - For Time:
- 04-21-2017 - Weighted Pull Ups
- 04-21-2017 - Shoulder Press 5x1
- 04-21-2017 - Finisher
- 04-20-2017 - Team WOD
- 04-19-2017 - Alternating Ladder
- 04-18-2017 - Tabata Mash Up
- 04-18-2017 - Deadlift 5x2
- 04-17-2017 - Tabata Mashup:
- 04-15-2017 - Chipper For Time:
- 04-14-2017 - Strict Pull Ups
- 04-14-2017 - Front Squat 4x7
- 04-13-2017 - AMRAP in 18 mins of:
- 04-04-2017 - Shoulder Press 3x3
- 04-04-2017 - Push Press 4x3
- 04-04-2017 - Push Jerk 3x5
- 03-04-2017 - 14min AMRAP:
- 01-04-2017 - Saturday Surprise
-
March 2017
- 11-03-2017 - 3 RFT:
- 10-03-2017 - 4 RFT:
- 09-03-2017 - In teams of 3 complete AMRAP in 20 mins of:
- 09-03-2017 - EMOM for 7 Minutes
- 09-03-2017 - EMOM for 7 Minutes
- 08-03-2017 - Skills:
- 08-03-2017 - 4 Rounds for max reps:
- 07-03-2017 - Shoulder Press 3x5
- 07-03-2017 - Front Squat 3x5
- 07-03-2017 - Finisher:
- 06-03-2017 - Open 17.2
- 06-03-2017 - Non-Registered Athletes
- 06-03-2017 - Finisher for Non-Registered Athletes
- 03-31-2017 - Squat Clean 1x1
- 03-31-2017 - Power Clean 1x8
- 03-31-2017 - EMOM 7 Minutes
- 03-30-2017 - Ascending Ladder in 15 minutes:
- 03-29-2017 - Tabata
- 03-29-2017 - AMRAP in 12 minutes of:
- 03-28-2017 - Deadlift 4x8
- 03-27-2017 - Open 17.5
- 03-27-2017 - Non Registered Athletes
- 03-26-2017 - Finisher
- 03-26-2017 - 3RFT
- 03-25-2017 - 5 Rounds for time:
- 03-24-2017 - AMRAP in 15 mins of:
- 03-23-2017 - Overhead Squat 3x5
- 03-23-2017 - Front Squat 5x4
- 03-23-2017 - EMOM for 8 minutes:
- 03-22-2017 - 20 Minute AMRAP
- 03-21-2017 - Weighted Pull Ups
- 03-21-2017 - Push Press 7x3
- 03-20-2017 - Open 17.4
- 03-20-2017 - Non-Registered Athletes:
- 03-18-2017 - Partner WOD
- 03-17-2017 - Split Squat 3x8
- 03-17-2017 - Back Squat 5x5
- 03-16-2017 - Continue as far up the following ladders as possible in 12 minutes:
- 03-15-2017 - 7 Sets of the following:
- 03-14-2017 - 5 Rounds for time:
- 03-13-2017 - Partner WOD 16 Min AMRAP
- 03-13-2017 - Open 17.3
-
January 2017
- 06-01-2017 - Front Pause Squat 5x5
- 01-31-2017 - Optional Gasser for the week
- 01-31-2017 - Finisher
- 01-31-2017 - Clean Pull 5x2
- 01-31-2017 - Clean & Jerk 7x2
- 01-30-2017 - Open 16.2
- 01-21-2017 - 10 Min Amrap
- 01-20-2017 - Thruster Ladder
- 01-19-2017 - Angie
- 01-14-2017 - Angie
- 01-13-2017 - Muscle-Ups: Max Reps
Last 7 Days WODS
-
Saturday Oct 16, 2021
Partner WOD:
12 Rounds For Time (6 Rounds Each):
200m Run
8 Alternating Single Arm Devils Press – 22.5kg/15kg
12 Pull-Ups
-
Friday Oct 15, 2021
10-9-8-7-6-5-4-3-2-1 Reps For Time Of:
Handstand Push-Up
DB Step Up And Over– 22.5kg/15kg -24"/20"
-
Friday Oct 15, 2021
AMRAP In 6 Minutes Of:
20 Alternating V-Ups
20 Turtles
20 Hollow Rock -
Thursday Oct 14, 2021
4 Rounds Each for Time:
2 Rope Climbs
6 Squat Snatch – 60kg/42.5kg
50 Double Unders
-
Thursday Oct 14, 2021
Tabata Mash-Up For Max Reps Of:
Barbell Bicep Curl 20kg/15kg
BB Bent Over Row 20kg/15kg -
Wednesday Oct 13, 2021
Split Jerk
2-2-2-2-2
-
Wednesday Oct 13, 2021
AMRAP in 14 Minutes Of:
20m KB Farmers Carry – 24kg/16kg
14 Deficit Push Ups – 15kg/10kg Plates
14 Weighted Plate Sit-Ups – 15kg/10kg -
Tuesday Oct 12, 2021
Skills + WOD:
PART A:
Kipping/Butterfly Pull-Up Skills
PART B:
AMRAP in 16 Minutes
Ascending ladder
1 Deadlift – 100/70kg
2 Burpee Box Jumps – 24”/20”
2 Deadlift
4 Burpee Box Jump
3 Deadlift
6 Burpee Box Jump
Continue adding 1 rep to the deadlift and 2 reps to the burpee box jump
-
Monday Oct 11, 2021
Front Squat
5-5-5-5-5
@ 75% of 1RM from Tues 5th Oct
-
Monday Oct 11, 2021
3 Rounds For Time:
6 Squat Cleans – 70kg/50kg
15 Toes To Bar -
Saturday Oct 9, 2021
5 Rounds For Max Reps:
1min – Toes to Bar
1min – Box Jump Over – 24"/20”
1min – DB Snatch – 22.5kg/15kg
1min – Wall Balls 20lb/14lb
1 Minute Rest Between Rounds
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