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
10 Sh alt fwd, bwd, side, side, high skip. 8 scorpions, 20s relaxed squat, 2xDD hip complex, groin and hammie stretch on wall, Banded shoulder stretches 2x[15 corepumps, 4 rig squats, 10s wall walk and hold STRENGTH Build to heavy OHS then 5x[3 OHS, 10-15 GHD WOD: Karen, 150 WB 9/6 for new members do 5 rounds of 20 WB 20 skips. Cutoff 12mins
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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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