Protected: WOD/Blog

A reminder that our christmas party is this Saturday 3rd Dec, it will be a potluck shared kai (no bbq). If anyone has some tables and chairs available, can you please bring them down. Things will kick off at 5pm, so we’ll see ya’ll there😊.

Strength: Bring Sally Up (Moby-Flower), squats with an empty bar.

WOD: 10 rounds for time of;
3 Handstand Push-ups
6 Deadlifts 100/70
12 Pull-ups


It’s finally December, and we’ve saved the best for last. Introducing the top dog “Alpha”✊. Show this tough guy some love when you see him.

Strength: Find your 1RM Snatch

3 RFT (10min cap)
10 power snatch 60/40
10 BJ Over
200m run

3min rest

3 RFT (10min cap)
5 Front squat 90/70
10 Burpee