Workout of the Day

WOD 11.11.2019

As “The Open” has now come to an end, this means that the Box is back to its usual timetable, which means on Thursday we will be back to “Open Gym” and Team WOD will return to a Friday!!!

For those of you who still need to complete “20.5”, the 8:00am – 9:30am & 4:00pm – 5:00pm Open Gym sessions will be your best chance, as it is unlikely there will be space for you to do this during Class Time.

Also, as a reminder for ALL our members, if you do not wish to complete take part in the Class, and instead have your own programming to complete, please make sure any “WODs” you have are done in the designated “Open Gym” sessions, the space on the Lifting Platforms and in and around the small rig is for Strength Training and Gymnastics practice only, these rules apply to EVERYONE as always!

Warm Up:
Run 800m
Stretch & Mobilise


Barbell Tekkers

5 Rounds for Max Reps of:

In 3 Minutes:
Run 400m
In remaining time AMRAP:
6 Hang Power Cleans @ 42.5/60kg
6 Front Rack Lunges @ 42.5/60kg
6 Shoulder to Overhead @ 42.5/60kg

1 Minute Rest Between Rounds

* Scale DISTANCE as needed (Runs should be kept below 2:30)
* Scale WEIGHT as needed

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp