Workout of the Day

WOD-17.03.12 OPEN WOD 12.4/ MURPH


12 minute AMRAP:

  • 150 Wall Balls @ 7/9kg- 9/10ft Target
  • 90 Double Unders
  • 30 Muscle ups

If your not in the OPEN you can still crack the WOD or choose KAREN which is 150 Wall Balls for time.

Of corse with it being St. Paddys day, there is also the option of MURPH 🙂


For time:

  • Run 1 mile
  • 100 Pull ups
  • 200 Press ups
  • 300 Squats

Partition the reps as needed, if you have a 10kg vest wear it 🙂

The box will be closing bang on midday tomorrow so please try and get your WOD on as soon as you can; however it’ll be opening for “OPEN GYM” at 9am for those who want to get in earlier.

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