Monthly Archives: April 2015

30 Apr
0

Friday HIIT WOD – Siyanora

By: Joe Murphy – Categories: – April 30, 2015

There is only morning class on Friday as we move to gym. A) WOD For Time 50 x Burpees 50 x Supine Rows 50 x Strict Push Ups 50 x Jumping Lunges e/s 50 x OH Plate Sit Ups (20/10kg) 50 x Thrusters (35/20kg) 50m Inchworm 500m Run C) Core 2 Minute Plank on elbows 2 Minute Hollow Rock

30 Apr
0

Friday WOD – Bye Bye Oakfield

By: Joe Murphy – Categories: – April 30, 2015

Only Friday Morning class is on tomorrow. A) Warm Up Junkyard Dog B) Partner WOD For Time (1 works at a time, switch as desired) 100 x Burpee Box Jump Overs 100 x American Swings (32/24kg) 100 x Strict Push Ups 100 x Double KB Walking Lunges (32/24kg) 100 x OH Plate Sit Ups (20/10kg) 100 x Wall Balls (more…)

30 Apr
0

Moving Tonight

By: Joe Murphy – Categories: – April 30, 2015

We are moving everything to Normans from 5pm. Starting at St Marys, then going to Oakfield, then down to Normans. We plan to be at Normans for 6-6.30pm. This is where the hard work is as we have to  bring everything up the stairs…hardest moving wod yet. Please join us if you can help x (more…)

29 Apr
0

Thursday HIIT WOD _ Gobbled

By: Joe Murphy – Categories: – April 29, 2015

A) Skills 4 Rounds Min 1 – Handstand Walk 15m (4 x Wall Walks or Inchworm) Min 2 – L-Sit hold :30 secs (Hollow Hold : 45 secs) Min 3 – Double Unders x 50 Unbroken Reps (100 x skips) B) Partner WOD 12 Minute Time Cap 1 person works at a time, split up as desired (more…)

29 Apr
0

Thursday WOD – Swinging

By: Joe Murphy – Categories: – April 29, 2015

Evening classes are finished for the week as we move everything to gym. Thursday afternoon/evening we are moving all the equipment from 3 x sites so any help is much appreciated.  A) Warm Up Run 400m Then 3 Rounds of… 5 x Burpees 10 x Push Ups  15 x Squats B) WOD (4 rounds through: 1 min (more…)