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WOD This WOD will require us to transport ourselves to the beach. We will meet at the Gym (39 Township Drive) at 7:45am or at the beach at Burleigh (Tower 18) at 8am. The WOD will consist of: 10 X 50m Beach Sprint (Recovery is walking back to the start line) Rest Day Spend some time working on something that you aren’t very good at, and get ready for a great [...] WOD “Murph”” For time: 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. NB: 1 Mile = 1600m, also Rob asked for this workout weeks [...] As a special treat. The class on Saturday morning will be held at Beautiful Burleigh Beach. You can meet us at the gym at 7.45am and car pool or you can meet us at the beach near lifeguard tower 18 (Near the point) at 8am. The class should be fun! Bring along a towel and have [...] WOD Clean 3-3-3-3-3-3-3 Post loads [...] WOD 5 Rounds for time: 40 Double Unders Post times [...] WOD 3 Rounds for time: 10 Dead Lift 125kg (90kg) Post time [...] As many of you know, the Thursday morning 6am class has not proved as popular as initially thought. As a result of this I have decided to try something new and introduce two new afternoon classes, and cancel the morning. We will now have a class 4-5pm on each Tuesday and Thursday. The 6am class will no [...] “Happy Anzac Day!” WOD For time: 800m run Post time [...] WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals [...] |
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