5 Rounds for time 6 Med Ball cleans 10/8 12 Burpees 18 Situps Dean Rx 15:36 Nick Rx 10:04 Mel 3 Rds 7kg 8:40 Nigel Crunches 9:24 Jodie Rx 9:56 Andre 8kg 10:57 Maddie Rx 9:36 Kate Rx 9:18 Jim Rx 8:51  

12 Min AMRAP 10 Wall balls 10/8 10 Box Jumps 24/20 10 KB swings 24/16 Jayne Rx 6 rounds Cody 8,18,16 4 rounds + 10 reps Nick Rx 5 rounds + 10 reps Dean 20″box 4 rounds + 18 reps and 4 rounds + 19 reps Kate Rx 6 rounds + 23 reps Paul Rx… [Read More]

Helen 3 rounds for time 400m run 21 KB swings 24/16 12 Pull ups Kate red band 12:19 Chloe blue band 12:54 Nigel Purple band 14:55 AB Jumping PUs 13:06 Mel 12KG KB Purple band 14:39 Maddie Purple band 10:41 Andre 12Kg KB Blue band 12:19 Dean Purple band 15:05 Jim Rx 9:01 (PR)  

For time 21- 15- 9 Wall balls 10/8 Pushups 400m run between rounds and to finish Nick Rx 10:51 Jayne Rx 13:38 Kate Rx 15:12 Dean Rx 15:33 Emma Knees 11:48 Paul Rx 8:32 Maddie Knees 13:38 Mel 5kg Knees 14:25 Jim Rx 8:11  

Front Squats 3-3-3-3-3 Dean 60- 70- 75- 80- 80 Cody 40- 40- 45- 50- 45 Jodie 26- 27- 30- 32.5- 35 Nick 50- 55- 60- 70- 80 Nigel 55- 60- 65- 75- 80 Chloe 25- 30- 30- 30- 30 Pat 50- 55- 60- 65- 70 Kate 25- 30- 35- 40- 41 Jim 60- 65- 75-… [Read More]

Tabata Pushups Squats Kettlebell Swings 24/16 Post total reps Kate Rx 245 Jayne Rx 213 Tim 16kg KB 213 AB Rx 253 Pat Rx 226 Jim Rx 348

Open WOD 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 45 Kg Thruster, 3 reps 3 Chest to bar Pull-ups 45 KgThruster, 6 reps 6 Chest to bar Pull-ups 45 KgThruster, 9 reps 9 Chest to bar Pull-ups 45 KgThruster, 12 reps 12 Chest to bar Pull-ups 45… [Read More]

12 Min AMRAP 6 Push Press 40/30 9 Toes to Bar 12 Push ups Dean Knees to elbows 4 rounds + 4 Push press Jayne Rx 4 rounds + 2 Push Ups Nick knees to elbows 7 rounds Chloe KTE and 20kg 6 rounds + 3 Push ups Kate KTE and 20kg 5 rounds +… [Read More]

For time 21 – 15 – 9 reps of each Wall Ball shots 10/8 KB swings 24/16 Squats Kate Rx 5:53 Chloe Rx 6:14 Mel 5 WB 8 KB 10:43 Jodie Rx 6:47 Jayne Rx 6:32 Nigel Rx 5:14 AB Rx 5:43 Nick Rx 5:56 Hollywood Rx 6:01 Jim Rx 4:32    

Open WOD 12.4 AMRAP 12 mins 150 Wall balls 10/8 90 Double unders 30 Muscle ups Darcy Rx 0 rounds + 25 double unders Adrian 7kg ball 0 rounds + 140 wall balls AB Rx o rounds + 1 double under Kate Rx 0 rounds + 6 double unders Mel 4kg ball 0 rounds +… [Read More]