All Levels WOD A. Weigh In B. Abs Barbell Roll Out 3 sets of 8-10 reps Rest 2 min C. “Tailpipe” 6 Rounds of 250m row (In teams of two, resting partner must hold two 24/16kg KB in front rack. Workout ends when both partners have rowed 3 rounds each making a [...]

All Levels WOD A. Push Press 5-3-1-5-3-1 Rest 3 min B. 3 Rounds: 20 Squats 20 Push Ups 20 Box Jumps 20 Burpees Beginners WOD A. Push Press 5-3-1-5-3-1 Rest 3 min B. 3 Rounds: 20 Squats 20 Push Ups 20 Box Jumps 20 Burpees [...]

All Levels WOD A. 3 Rounds not for time: 5 L Chest to Bar Pull Ups 10 Toes to Bar 20 Pistols B. 21-15-9 Thrusters 40/25kg Snatch 40/25kg Beginners WOD A. 21-15-9 Thrusters 40/25kg Snatch 40/25kg Book your class

All Levels WOD A. Sumo Deadlift 8-8-8-8 Rest 1 min B. 5 Rounds for time 20 Overhead Squats 30/20kg 500m Row Beginners WOD A. 5 Rounds for time 20 Overhead Squats 30/20kg 500m Row Book your class

All Levels WOD "Del" For Time:
25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with [...]

All Levels WOD A. Handstand Push Ups 3 x max reps (kipping ok) Rest 4 min between attempts B. Row 2k TT Beginners WOD A. Handstand Push Ups Practice B. Row 2k TT Book your class

All Levels WOD A. Snatch Balance (from toes, no dip drive, land in power position, ride it down) 4-4-4-3-3-2-1 Rest 2 min B. For time: 21-15-9 Back Squat @ 65%1RM Kettle bell Swings 32/24kg Beginners WOD A. Back Squat 1RM (12 min max) B. For time: 21-15-9 Back Squat @ [...]

All Levels WOD WOD 5 - Rx'd "The Teddy Bear Complex" AMRAP 8min: Mens Bar 60kg/Women 40kg 5 Deadlifts 4 Power Cleans (from the floor) 3 Front Squats 2 Shoulder to Overhead 1 Overhead Squat Beginners WOD WOD 5 - Scaled "The Care Bear Complex" AMRAP 8min: Mens Bar 40kg/Women [...]

All Levels WOD A. Thruster (with pause) 5-3-1-5-3-1 (34X1) Rest 2 min B. For time: Row 1000m 50 Thrusters 20/15kg 10 Muscle Ups Beginners WOD A. 3 Rounds for time: Row 350m 15 Thrusters 20/15kg 10 Dips Book your class [...]

All Levels WOD A1. Jerk 1-1-1-1 No rest A2. Overhead Squat 2-2-2-2 Rest 2 min B. 5 Rounds for time: 20 KB Windmill 500m Row Beginners WOD A. 4 Rounds for time: 20 KB Windmill 500m Row Book your class [...]