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
500 row, 2x[4 cossack to squat, 2 rollover to hammie stretch, 10 prone broom throughs and arm lifts, 10 banded retractions, 2x[2x6 Arnie press, 16 calf pumps, 2x8 hip hikes, 5 yoga pushups STRENGTH 5x[2 FSq, 3 dips WOD Partner mixup: In any order complete the following: 60 partner skips, 2x5m Wheelbarrow, 25 Synch T2B, 40 Synch Gob squats 24/16, 40 synch KBS 24/16, 600kg of DB slams, 50C row, 25 C bike. Must complete all reps of the movement before moving on Cutoff 19:00
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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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