Protected: WOD/Blog

Notice: Dawnraiders class will be dedicated to members wanting to complete or retest the 16.2 open WOD. You can still attend this class however you will be doing a 20min AMRAP version of 16.2

Strength: Back squat 6×3 start at 60% building

WOD: 5RFT
15 front squats 50/30
30 sit ups
400m run

Compare to 13/10/15

Notice – Adults and kids T-shirt orders are still going. Message us on fb or fill out the order form at the box.

Strength: Strict press, warm up then attempt 3×3 across ( at same weight)
WOD:
0-7min
Ascending ladder 2-4-6-8-10-12-14…
Thrusters 42.5/25
Burpee over bar
7-10min rest
10-12min
Max Thrusters

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Well done to all of those who participated in 16.1 we are stoked for those who gave it a go!! Remember to submit your scores.

Strength: Front squat 6×3 start @ 60% building weight

WOD: For time
800m run/row
30 squat cleans 60/40
800m run/row
30 power cleans

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Just a reminder that for the next five weeks the Friday evening classes and Saturday morning classes will be dedicated to doing the open WOD. Any questions then feel free to message us😊
The open is here!!!!
1km run
Rest your run time
800m run
Rest your run time
400m run
Rest your run time
200m run

WOD: 10min AMRAP
5 Burpee
10 S2OH 50/30
15 Deadlift