Yes!! we  are still WODing. Yes you can still follow our current WODs. Hear from you soon.  

All are WODs (workouts) are now posted using an internal software, so our athletes can track their progress. Please be in touch via contact page if you like to keep…

Skill/Strength/Tech: Double-Unders 7mins to establish Max rep Double-Unders/Triple Unders unbroken WOD Metcon (Time) 10 Thrusters 40/30 10 Ring Push-Ups 10 Rounds

Tech/Skill/Strength: Snatch+OHS complex 12 mins to establish your heaviest complex unbroken 1 Power Snatch 2 Hang Snatch 3 OHS WOD Metcon (AMRAP – Reps) 1 Power Clean + 1 C2B 2…

WOD Metcon (AMRAP – Reps) 1min MAX KB Swings 24/16 1min MAX Press-Ups 1min MAX Box Jumps 3 Rounds (9mins total) *There is no allocated time to change over movement also…

Tech/Skill/Strength :Movement Standards WOD In Teams of 2 complete the following Metcon (AMRAP – Reps) PUSH PRESS 50 @ 40/30kg 50 @ 50/35kg As many reps as possible @ 60/40kg 7mins…

WOD Metcon (AMRAP – Reps) 10m Shuttle Runs 3 Laps/3 Situps 6 Laps/6 Situps 9 Laps/9 Situps….etc 10mins AMRAP Rest 2 mins WOD Metcon (Time) 10 OHS 60/40 50 Double-Unders 4 Rounds…

Tech/Skill/Strength Movement Standards *RX+ weights = 60/40 70/50 80/60 You may only RX+ if completing all components of all 3 WODS **WODs are scored individually by time. If you do…

Yes you can swear and shout as you wish Tech/Skill/Strength Movement Standards WOD Metcon (AMRAP – Reps) Part A) – In 3minutes complete 25 KB Swings 28/20 15 Burpees In the…

Tech/Skill/Strength Movement Standards WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Once completed Annie go straight into WOD 2 WOD 10 Front Squats 50/35 20 T2B 10 Slamball 20 Situp 30 Air Squat…