Sunday, July 24, 2016

Rest day

Because our Aussie reps never get the coverage they deserve....


Saturday, July 23, 2016


for those who missed yesterday's wod - it's Murph.
for those who did it already, the wod will be posted up on the whiteboard.

Friday, July 22, 2016

Murph or Smurf

Hi all

Today's WOD

1.6km run
100 Pull-ups
200 Push-ups
300 Squats
1.6km run

Partition the middle as 5 rounds
20 Pull-ups
40 Push-ups
60 Squats

If you have a weighted vest, wear it.

If you plan on doing Murph on Saturday here is the alternative workout

3 rounds

  • 20 wall balls
  • 30 KB Swings
  • 40 Box Step ups
  • 50 Sit-ups
  • 400m run with med ball