Protected: WOD/Blog

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Notice: We have bucket hats for sale $30 each. One size fits all, if you’re keen to get hooked up then message us on fb or comment on the post😊

Strength: Squat cleans 2×10 building in weight

WOD: 12 min Amrap
8 Front squats 50/35
9 Box jumps
10 TTB

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Notice: We have bucket hats and snap back caps for sale $30 each. Get in quick stocks are limited. Message us on fb if you have any questions😊

Strength: Push press 6min EMOM
5x push press,starting at 50% increase weight each round.

WOD: For time
10-1
Thrusters 42.5/25
1-10
Burpee over bar

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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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