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
5x[50 skips as 20 normal, 10L, 10R, 10 boxers. 4 paused calf pumps]. 2x[10 alt deadbugs, 2x20s T-Spine twist, 4 cat skins or gorilla tucks, 2x4 KBS windmills, 4 rig squats, 5 paused pushups] 'STRENGTH Build to heavy then 8x[3 Sq Cl, 5 BP increase weight im SqCL every two successful sets. WOD: 7 RFT of: 16 situps, 12 K2E, 8 ring dips, 4 HSPU cutoff 18:00
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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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