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Monday Buy in – EA Warm-up A) Front Squat – 5 x 1 @90% Metcon – 2 RFT 20 DB Push Press 20 DB Thrusters 20 T2B DB – 50/35 Tuesday Buy in – 2 Rounds – 300m Row / 10 Push-ups Shoulder Taps / 10 Prisoner Good Mornings / 5 Floor YTWAs / 10 […]

WODs for the week Sept 28 – Oct 4th!!

Monday Buy in – EA Warm up A) Strict Press – Build to a 1RM Metcon – 8 min AMRAP @7/10 RPE – 6 min Rest – 8 min AMRAP @9/10 RPE 25 Deadlift (185/125) 25 Wall Ball (14/10) (10/9) 25/20 Cal Row 25 HSPU Tuesday Buy in – 2 Rounds – 300m Row / […]

WODs for the week Sept 21st to 27th!!

Monday Buy in – EA Warm -up A) Deadlift – 4 x 8 @ 60-70% *tng Metcon – for time 40 Sumo Deadlift High-pull 40 Strict Press 40 Power Cleans 40 Push Press 40 Hang Power Cleans 40 Push Jerks Tuesday Buy in – 2 Rounds 10 – KB RDL + Goblet Squat 10 – […]

WODs for the week Sept 14th – 20th!!

Monday Closed – Holiday Tuesday Buy in – 2 Rounds – 15 cal Row/Ski / 10 Inch Worm with Push-up / 10 Front to Back Press / 10 Face Pulls Mobility – Foam Roll Back + Lats A) Strict Press – 4 x 3 @ 70-80% Metcon – 15 min AMRAP 10/8 cal Row 10 […]

WODs for the week Sept 7th to 13th!!

Monday Buy in – EA Warm-up A) Push Press x 5 – Build to a heavy B) Push Jerk x 5 – Build to a heavy Metcon – 12 min AMRAP Burpee Cal Row 2,4,6,8,10….. 25 Double Unders after each row Tuesday Buy in – 2 Rounds – 50 Jumping Jacks / 20 90-90s / […]

WODs for the week Aug 31st to Sept 6th!!

Monday Buy in – EA warm up A) Back Squat – 4 x 5 @ 75-80% B) Shoulder Shockers 3 x 15 Metcon – Hanging Grace 30 Hang Clean and Jerk (135/95) Tuesday Buy in – A) Strict Press x 3 B) Strict Pull-up x 10 x 4 Metcon – for time 10 – 1 […]

WODs for the week Aug 24th to 30th!!