Aug 26

Farewell Claremont Showground – 27/08/16

Don’t miss the final Claremont Showground workout – Saturday, 27 August at 7AM!

A Double DT sandwich with a 5km run wedge… ; )

Final Showground Workout

Aug 26

Workout of the Day – 26/08/16

Double Unders

The 6:30am crew getting after their double unders!

[A] Work up to your 5 rep deadlift workout weight

[B] 12 minute AMRAP of Double Unders
EMOM 5 Deadlifts + 6 Box Jump Overs


Aug 25

Workout of the Day – 25/08/16

Farmers Sprints

The 9:15am crew navigating the kettlebell farmers sprints circuit

[A] For Time:
10-to-1 Kettlebell Swings
10m Farmers Sprint with 2 Kettlebells
200m Run

[B] 2 min weighted Plank Hold


Aug 24

Workout of the Day – 24/08/16

Back Squats

Back squats at sunrise

[A] EMOM 6 minutes:
5 Back Squats
7 Push Ups

[B] AMRAP 10 minutes:
10 Deadball Cleans
10 Dumbbell Snatches
150m Run


Aug 23

Workout of the Day – 23/08/16

Dana's last WOD

Check out the 7:15am gun show!

[A] EMOM for 8 minutes:
4 Push Presses
4 Front Squats

[B] 4 Rounds for Time:
12 Wall Balls (14/20lb)
6 Squat Cleans (45/60kg)


Aug 22

Workout of the Day – 22/08/16

Pull Ups and Burpees

Kicking off the week with a total of 90 pull ups and 90 burpees!

“Dana”, for time:
400m Run or Row
Pull Ups
400m Run or Row
Pull Ups
400m Run or Row


Dana snuck in for the last class of the day to take the title on his namesake WOD!

Aug 20

Saturday Workout – Championship Fight Gone Bad

Fight Gone Bad

Congrats to new Dad Nick, celebrating the birth of baby Ava last Tuesday with a little Fight Gone Bad action on Saturday morning!

“Championship Fight Gone Bad”:
5 Rounds for total reps –
1 min Wall Balls (14/20lb)
1 min Sumo Deadlift High Pulls (25/35kg)
1 min Box Jumps (20/24″)
1 min Push Presses (25/35kg)
1 min Row for Calories
1 min Rest


Aug 19

Workout of the Day – 19/08/16

Toes to Bar

The 6:30am boys getting stuck into their first set of toes to bar

[A] Work up to your Deadlift weight for the workout and Toes to Bar skills practice

[B] On a 12 minute running clock:
1-2-3-4-5-6-7-8-9-10 Deadlifts
10-9-8-7-6-5-4-3-2-1 Toes to Bar
Then, row as many calories as you can in the remaining time
Score = Deadlift Weight (kg) + Calories


Aug 18

Workout of the Day – 18/08/16

Plate Taps

Plate tappin’ Quentin and his très Français mo’!

[A] 5 x 5 Push Press

[B] 12 min AMRAP:
50 Plate Foot Taps
10 Push Press (35/50kg)
15 Wall Balls (14/20lb)


Aug 17

Workout of the Day – 17/08/16


While we were snatching early this morning, Behdad Salimi broke the world record with a 216kg snatch at the 2016 Olympics!

[A] Snatch complex:
1 Hang Power Snatch
1 Hang Squat Snatch
1 Overhead Snatch

[B] 75 Snatches for Time (23/35kg)
Burpee penalty every time you rest the barbell on the ground (10-8-6-2-2-2-etc)


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