For time:
Run 560m,
Five rounds of:
15 Deadlifts 70/50kg
15 Toes to bar
then,
Run 560m
*Advanced athletes scale up to 85/65kg
Photo: Kim during “12 Days of Christmas”. I am no photographer but think the composition of this photo is perfect!!
A huge shout out to Grant Williams for coming in for every session and capturing the love, pain, joy and struggle of the WOD. Thank you on behalf of everyone.
For time:
“Jackie”
1000m row
50 Thrusters 20/15kg
30 Pull ups
Rest 5 min
2000m Bike
50 Hang power cleans 20/15kg
30 Hand release Push-ups
*Advanced athletes scale up to Handstand Push-ups.
Photo: Friday saw many of our athletes join our 500/750/1000 CLUB. Congratulations to Lloyd 1000, Sara 750 & Andy 500. Many more to come this week, and so many athletes extremely close 😀
A great day for the “12 Days of Christmas”. It was amazing to see so many people having a red hot go. A special mention of Mel, Libby, Jo & JD who hit the workout for the first time RXD. What a way to celebrate Kim’s birthday!!!
We have a big crew tomorrow. Come and join us at 7am for a “FUN” surprise WOD.
Note: The WOD will take into account the affects of the “12 Days of Christmas”.
ROMWOD is also optional.
Photo: Leigh & Michael sharing Christmas Cheer for our “12 Days of Christmas” WOD.
Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!
Come and cheer the afternoon crew on and then enjoy some ice cold beverages, nibbles by the water. (From approx. 4pm for those that have already completed the WOD).
Extra credit to those that arrive in Christmas attire.
“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.
Compare to last time here.
*Reminder: “12 Days of Christmas” WOD will be on all sessions Friday. Presentations and a beverages from 6pm. Hope to see you all there.
A. EMOM x 4 minutes:
3 Jerks
Rest 1 minute
EMOM x 4 minutes:
2 Jerks
Rest 1 minute
EMOM x 7 minutes
1 Jerk
*Jerk can be either Push Jerk or Split Jerk.
B. Choose one of the following options, keeping in mind the “12 Days of Christmas” WOD is on Friday.
Optional: ROMWOD
Option 2: 100cal for time:
Choose bike, row or ski erg.
Photo: Mel. Could not have been prouder of this lady stepping it up to RXD on Wednesday WOD. Sooooo good!!!!
Photo: Congratulations to this amazing women – Nata. Being part of your life journey has been awesome. We know you are going to be shine in where ever life takes you!!!
A. Muscle Snatch +
Hang Power Snatch +
Hang Squat Snatch +
Overhead Squat
B. Tabata for max cal (8 rounds 20sec on/10sec off):
Bike
Rest 1 minute
Row
A huge thank you to everyone for an awesome Saturday afternoon/night. Special mention of Barb, Mel and Olivia for doing all of the behind the scene work so we can just have fun.
30 minute incrementing ladder of:
Cindy rounds (1-2-3-4…) *
Run 180m
*1 round of Cindy=
5 Pull-ups
10 Push-ups
15 Squats
*Complete 1 round of Cindy, run 180m, then 2 rounds of Cindy, run 180m, 3 rounds of Cindy….
*Strict Pull-ups for advanced athletes.
Photo: Congratulations to our best dressed: 80’s exercise- Russ & Kim. This photo doesn’t do Russ’s shorts justice ;D
Time to get Strong!!
A. For load:
15m Front Rack Carry
15 minutes 5-7 heavy efforts
B. For load:
2 x 15m Farmers Carry
15 minutes 5-7 heavy efforts
Photo: Some 80s exercise inspiration for the men. We look forward to celebrating with you all tonight.