Workout of the Day

Open Gym Only Fri arvo 4-5pm. No 5/6pm classes.
Xmas Party Fri 7pm @The Caxton ($10)
No 8am class Sat. Open Gym & Recovery BBQ 11am Snags, Bacon & Eggs.
UnderAge Xmas Party Miss Kay’s Sun 5pm

Toes to Bar
90 secs on
90 secs off
60 secs on
60 secs off
45 secs on
45 secs off
30 secs on

3 rounds for time of:
30m walking lunge
50 squats
50 KB swings, 24/16kg

Extra Training
Power Clean
3-3-3-3-3
Touch and go

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account

Workout of the Day

Open Gym Only Fri arvo 4-5pm. No 5/6pm classes.
Xmas Party Fri 7pm @The Caxton ($10)
No 8am class Sat. Open Gym & Recovery BBQ 11am Snags, Bacon & Eggs.
Under Age Xmas Party Miss Kay’s Sun 5pm

3 rounds for time of:
Run 400 meters
12 Power snatch, 50/35kg
6 bar muscle-ups

Power Snatch
10 mins to find a 1RM for today

Extra Training
Ring Dips
3 x Max Effort

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account

saturday lifts .jpg

Workout of the Day

Front Squat
3-3-3-3-3-3-3

Finisher
Tabata Thrusters,
20/15kg for 8 rounds

Tabata = 20 seconds of work with 10 seconds of rest for 8 rounds
Score is the least number of reps performed in any of the eight intervals (e.g. a score of 8 means you were able to hold 8 reps or above in all of the rounds)
*bar must be held in the rack position or locked out overhead during each 10 seconds of rest
**penalty for putting bar down is 10 burpees each time to be done immediately afterwards

Extra Training
25-20-15-10-5
Cals Air Bike
Cals Row

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account

Ally.jpg

Workout of the Day

Gwen
Clean & Jerk 15-12- and 9 reps   

Touch and go at floor only. Even a re-grip off the floor is a foul.
No dumping. Use same load for each set.
Rest as needed between sets

Finisher
Learn the GHD Sit-up
OR
3 x 20 GHD Sit-ups

Extra Training
Weighted Hip Extension 4x20
Superset with Front Rack Lunge 4x15m

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account

Workout of the Day

"Baseline"
For time:
60 Cals Air Bike
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
10 Burpees

Push Press
1RM
10 mins to find a 1RM for today

(after the metcon you will be given 5 mins set-up/warmup and then a strict 10 min timer will be set - can you lift heavy fatigued and under time pressure?)

Extra Training
Overhead Squat
3-3-3-3-3

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account