Past WODs and results
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
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WARM-UP Partner MB passes: 2x[20 chest, 20 OH, 20 slam, 10 sit-up and pass]. 2x[10 Good mornings, 10 banded lat pull downs, 2x8 SL Glute raises, 20s active hang STRENGTH 4x[2 SDL, 3RM chins] WOD Ml WOD: Buy in and out 100 DU, 28 Burpee lunges, then 4 RFT of 12 HCl 60/40, 9 S2O 60/40, 12 CTB, 15 min cutoff 
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WARM-UP 3-5 mins aerobic. 2x[12 bird-dogs, 30s core hold, 10 hang retractions, 30s deep squat]. 2x[6 split jump lunges, 4 paused gob squats, 10s chin over bar hold] STRENGTH Team series wods 7: 1 rep max of DL/HCL/HCL&J. 10 min Cap WOD Team series wods 6/8. 50C row, 25C each 50 HSPU, break however 30 synch T2B, Touch bar at same time 40 Synch SA Sn 22.5/15, Ext together 50 Db Box overs 22.5/15 25 each 20min cutoff  WARM-UP 2x[400 row, 2x8 fire hydrant, 10 broom throughs, 4 inchworms, 4 paused Spider-Man's, 8 broom OHS, 2x8 add activates. STRENGTH Burgener, EMOTM for 8 mins: Beginners and intermediate do 2 HPSn, advanced do 1 HSq Sn WOD DT 5 Rounds of 12DL, 9 HCL, 6 S2O 70/50kg Cutoff 16:00   WARM-UP 5x50 skips as 20 normal, 10L, 10R, 10 boxers. 2x[10 Prone K2E, 5 paused pushups, 4 cat cows] 3x[8 good mornings, 2x4T's, 8 banded DL STRENGTH ]Build to heavy then 5x[3 DL, 3 BP] WOD 10 rounds of: 100 run (4 Sh), 10 KBS 32/24, 10 WB 9/6 10s rest. 20 min cutoff.   WARM-UP 16 Sh, 2DD hip complex, 5 rollovers to side twist, 2x[12 Deadbugs Db, 30s BB, 6 DA Bu Arnie Press, 5 yoga pushups], 2x[5 rig squats, 2x4 KB windmills, 10 kips STRENGTH 5x [3 OHS/MU drill] WOD: Team Event 4 5 rounds for time of: 50 double-unders 20 SA OH lunge 22.5/15kg Cutoff 15 mins   WARM-UP 500 row, 2x[8 lunge and twist, 8 Cossack to squat, 12 broom through with squat, 20s sumo squat] 2x[6 paused squats, 6 paused hang retractions, 10 GHD ext] STRENGTH 3x3 paused FSq, 4x[3 FSq, 3 Chins WOD: Diane: 21-15-9 of DL 102/70, HSPU   WARM-UP 400 row, 8 lying twists, 30s BB, 2x[6 yoga pushups, 6 strict hanging straight leg raises, STRENGTH 5x[3 BP, 10-15 GHD WOD: Partners: Buy in and buy out 100 DU or 300 skips each. 5 burpees every time they break. 60 partner DL 120/80 with 5 bar pushups every 15 reps, 20/15 C bike each while partner hangs, 8 Sh DB Stomach Carry each 25/45kg, 10m HSW or 20m Wheelbarrow each 50 Shared plate squats 20/15. 30/20C row. Cutoff: 22 mins  WARM-UP 12 Sh, 2x[30s each of arm swings, deep squat, calf stretch/pumps, cat-cows], 2x[3 cat skins, 5 rig squat, 5 Sotts press, 8 SA OH DB lunge , STRENGTH build then 5x[2 OHS, Peg board hang or climb WOD 13 min AMRAP: 3 BJ 70/60, 3 OHS 50/35, 6 of each, 9 of each, 15 WB, repeat. Every round add 15 WB Score is total reps  WARM-UP 20 mountain climbers, 2x2 round the world lunges, 30s deep squat, 15 core pumps 2x[10 hang retractions/kips, 8 GHD ext, 2x4 T's, 6 RDL] STRENGTH 4x[3 Dl, 2 SDL use same bar. Do 3 ground to shoulder deadball between lifts WOD 50 SA Sn 22.5/15, 40 T2B, 30 SA PP 22.5/15, 20 K2E, 10 SA OH lunge 22.5/15. 16 Sh 15min cutoff.   |
Daily WOD and ResultsThis page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts. Archives
December 2018
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