WOD 2018-06-28T09:38:33+00:00

Karen Gone Bad

Auckland Anniversary Day means we skip our snatch work and keep building the gymnastics skill. However your squat/row endurance gets a wee tickle today. Sweat this one!



Odd : 30 s Handstand Walking/Progressions

Even : 30 s Ring Muscle Up /Progressions


” Karen Gone Bad ”

5 x 3:00/3:00

30 Wall Ball (9/6)

Max Cal Row

Score is Total cals


Spring Tide

Classes today at 730am and 930am. The gym will be closed Sunday  and one session only on Monday Anniversary Day at 5pm


” Spring Tide “

40  Toes To Bar (partner must stay in the hang)

50 Power Clean  (60/40) – (partner holds their barbell in hang)

60 Burpees – with jump over planked partner

50 Power Clean  (60/40) – (partner holds their barbell in hang)

40  Toes To Bar (partner must stay in the hang)


A big fat tasty chipper to set you up for the long weekend. Reminder the gym is closed Sunday and just the one partner wod on Monday at 5pm. Come get it ;-)



Odd : 3 Hang Squat Snatch (65% of 1 RM OHS)

Even : 40 Double Under


” Beastmaster ”


30 DB Push Press (22.5/15)

30 KBS (24/16)

30 Cal Assault Bike

30 Box Jump Over (60/50 cm)

30 Deadlift (80/55)

Bar Brawl

Thursday and we concentrate on ‘influencing ‘ the bar and creating enough elevation and momentum  to get underneath it. But accuracy and positioning is important so the bar doesn’t fall off the body as we try to stand it up. The wod has increasing complexity as the reps decrease and fatigue sets in to really test our mechanics.


E 2 M 5 R

1 Hang Squat Clean + 1 Full Squat Clean + 1 Cluster (Squat Clean Thruster )



” Bar Brawl ”

21 Front Squat (60/40)

21 Pull Up

15 Hang Squat Clean

15 Chest To Bar Pull Up

9 Squat Clean Thruster

9 Bar Muscle Up

CAP 12

Honourable Discharge

Remember to hydrate and fuel yourself well every day. The temperature and humidity inside the box will climb over the next month and suck your energy dry, particularly as we are hitting the stamina wods hard and building capacity to get us right for the Open in a month. Chat to the coaches for tips.


E 2 M 5 R

3 Deadlift (build to heavy triple)

3 Bench Press (build)


” Honourable Discharge “

21 Power Clean (60/40)

42 Wall Ball (9/6)

15 Power Clean

30 Wall Ball

9 Power Clean

18 Wall Ball

CAP 12 minutes

Compare to : 20/9/2017