7 July 2013: 20 Minute WOD
20 Minute WOD:Â Run for 20 minutes stopping to do 20 air squats each minute
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6 July 2013 :The 3rd Wheel
Warm Up: 1 Mile Run with 25 lb plate WOD: For Time work in Teams of 2 (the 25 lb plate goes with your and your partner everywhere): 80 Box Jumps 100 Air Squats 100 Walking Lunges – Count off the Right leg only 200 Double Unders 1 Mile Run with the 25 lb Plate
6 July 2013 :The 3rd Wheel Read More »
5th July 2013: Crazy Tens
As we’re closed today in the Queen’s Park Oval due to the Tri Nation Series we’re posting a complete body weight WOD that you can do at home or anywhere for that matter. Note we’re also going to be closed due to Cricket on Sunday, Tuesday and Thursday as well but look out for more
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4th July 2013: Not the 69 I had in mind!
A Very Happy Birthday to 2 of Our Members: Lori B (24) and John Ninja(45) (which coincidentally =69) Warm Up:Â 24 Sit Ups 45 Air SquatsÂ
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2nd July 2013: Team Time Trial
Warm Up:Â 3 Rounds of: 20 Hollow Rocks 20 Walking Lunges 5 Push Ups
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1 July 2013
Warm Up:Â Burgener Warm Up WOD:Â 6 Rounds for Time of: 15 Ground to Over Heads (75 lb W; 95 lb M) 20 Air Squats 400 M Run
29 June 2013
Warm Up:Â 1 Mile Run WOD: Buy in: 50 Push Ups 7 Rounds for time of: 20 Box Jumps Run 60 M with your rope, do 25 Double Unders, run 60 M 20 Kettle Bell Swings (45 lb W; 55 lb M) Buy Out: 50 Jump Squats
27 June 2013: Tabata
Warm Up:Â 3 Rounds of : 20 Sit Ups & 100 Skips/ 50 Double Unders
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