• Opening Hours

    Monday: 6 - 10.30am & 3.00 - 8.00pm

    Tuesday: 6 - 10.30am & 3.00 - 8.00 pm

    Wednesday: 6 - 10.30am & 3.00 - 8.00pm

    Thursday: 6 - 10.30am & 3.00 - 7.00pm

    Friday: 6 - 10.30am & 3.00 - 6.00pm

    Saturday: 8 - 10 am

    Sunday: Closed

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WODs'S ARCHIVE

  • De-loading

    By Riss | In WODs | on May 15, 2016

    Back squat / Front squat 3 x 14/7 @ 40% of FS 1RM WOD: 16 min EMOM 1 – 100m Sprint 2 – 10 BB jump squats 20/15kg 3 – 100m Sprint 4 – 10 OH reverse lunges  

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  • Super Friday

    By Riss | In WODs | on May 12, 2016

    Superset a. Reverse lunges 5 x 3 @ 50% of back squat b. Deadlift 5 x 3 @ 90% WOD: For time in pairs 10 – 1 / 1 – 10 Pull-ups P1: Pull-ups P2: 30m Deadfall carry 75/55kgs  

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  • Thursday snatch day

    By Riss | In WODs | on May 11, 2016

    Snatch 5 x 2 @ 95% BN SG Push Press 4×4 @ 110% WOD: For Time 100 x Double unders 50 x Muscle snatch 35/25kgs 100 x Double unders

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  • Walk the plank

    By Riss | In WODs | on May 10, 2016

    EMOM 10 mins Odd: 15 x Ring dips Even: 15 x Supine pull-ups 3 x 30sec plank + 4 wall walks + 30sec plank 3 x 1min KB L-Sit hold 10/10 (on/off) WOD: 4 Rounds for time 15 x HSPU 10 x T2B 100m Sprint

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  • Supers

    By Riss | In WODs | on May 9, 2016

    Back / Front Squat 3 x 2/1 @ 90% of Front squat 1rm Bench / Strict Press 3 x 2/1 @ 90% of Strict press 1rm WOD: 12 min AMRAP 20 x OH Lunges w/plate 20/15kgs 15 x BB back squats 10 x Burpees

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  • C & J

    By Riss | In WODs | on May 8, 2016

    Clean & Jerk 5 x 2 @ 95% Clean Pull 4 x 3 @ 120% WOD: 4 RFT / 1 min rest between rounds Double KB Complex 24/16kgs 8 x Russian Swings 8 x Clean & jerk 4 x Muscle-ups  

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  • Laterally Ascending

    By Riss | In WODs | on May 5, 2016

    Snatch EMOM 9 mins 1. 5 x Hang power snatch + 3 lateral Burpees 2. 5 x Power snatch + 3 lateral burpees 3. 5 x Snatch + 3 lateral burpees   5 x 3 SG DL @ 80% of DL 1RM   WOD: 10 min APMRAP (ascending 1 & 2) 1 x KB Snatch […]

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  • Gymnastics Vol. II

    By Riss | In WODs | on May 4, 2016

    Gymnastics Volume 4 x 1 min Hollow/Arch rocks (30/30) 1 min rest between sets 1 x 3min Ring support Hold 10 sec on / 10 sec off 4 x 10 Strict T2B 3 x 10 false grip ring rows 3 x 20 Leg lifts WOD: 10min EMOM Odd: 5 – 10 HSPU Even: Kipping pull-ups […]

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  • Seven by Five

    By Riss | In WODs | on May 3, 2016

    Bench Press / Strict Press (superset) 3 x 4/2 @ 85% of strict press 1 RM   WOD: 7 Rounds for time 5 x Dead ball G2S 50 x DU’s Cash Out: 100 x Ab Mat sit-ups

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  • AMRAPtastic (bring long socks)

    By Riss | In WODs | on May 2, 2016

    4 x 8 minute AMRAPs 2 mins rest between efforts 1. 15 calorie air bike 10 x Pistols (alternating) 2. 100m KB front rack carry 24/20kgs 10 x pull-ups 3. 15 calorie row 10 x HR push-ups 4. 200m sprint 3 x rope climbs

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