Wod 29-8-13

Strength 30 mins to find a 1 rep max for A) power snatch B) overhead squat Wod 14 min amrap 5 burpee toes to bar 20 double unders Weldone to all athletes who hit pbs on the lifts. There were lots of you...
Wod 6-6-13

Wod 6-6-13

Wod 40 toes to bar for time 10 mins muscle up practice 20 toes to bar Wod (in 3s) 15 min amrap Thruster 50/40kg 1 rep each 2 reps each 3 reps each and so on After each round 3 wall walks each 3 wall walks each after each round Happy  birthday to the main man Russ Esquat...

25-10-12

Strength 5,5,5 Bench Press WOD Any Order at Any Volume 700m Row 1600m Run 50 Kettle bell snatch (25 each arm) 15 Wall walks 200 Situps 50 Ring push ups 30 Toes to bar...

WOD 28/8/12

Row Max metres in 2 mins x 2 Skills Toes to bar/knees to elbows tekkers WOD 1 50 hog pressups Everytime you break 200m run Wod 2 50 burpees for time...