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


Well Karen sucked. Nows heres one for all you runners..:-)


Kipping Practise


” Helen ”

Run 400 m

21 Kettlebell Swing (24/16)

12 Pull Up




This week we de load after our strength tests last week and get after a few benchmarks. ‘Karen’ will test your ability to endure discomfort. This workout will produce “a groaning sense of awfulness. Not pain in the sharp sense that pain is acute and local. Its global awfulness, a misery , like flu..” The only way to finish Karen in a reasonable amount of time is to mentally compartmentalise the the horrifying totality of the task, ignore the mental imperative to stop and just concentrate on the next few reps. When you can do that you’ve learned how to keep moving past the siren song of comfort and relief to the finish..”


” Karen “

150 Wall Ball Shots (9/6 kg)

For time.

Compare to : 15/5/2016


Through The Roof

Classes at 730am and 930am. Open gym from 830am.


” Through The Roof ”

Run 800 m w/ DB

50 DB Snatch (22.5/15 kg)

75  Box Jump Over (60/50 cm)

100 Cal Bike * (share work)

75 Box Jump Over

50 DB Snatch

Run 800 m w/DB

For time.

*DB must stay OH while partner on bike.



Some big PBs set in testing yesterdays deadlifts and shoulder press..Today we are squatting the world . The Back Squat. A great metaphor for life. When the weight of life feels like it will squash you down..just dig your toes in and drive it out of the hole.


Back Squat 3-2-1-1-1-1-1 reps


” Ballsy ”

100 Wall Ball

*3 Deadlift (140/90) OTM

CAP 10 minutes

Iron Guts

Max out Thursday needs us to pull a big weight off the deck and press big off the shoulders. Then we try and lift as many reps as possible while lungs are on fire. This will be fun ;)


Deadlift 3-2-1-1-1-1-1 reps

Shoulder Press 3-2-1-1-1-1-1 reps


” Iron Guts ”

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (60/40)

Rest 4 :00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (70/45)

Rest 4:00

In 4:00

50 Double Under

30 Cal Row

MR Clean and Jerk (80/50)