Workout of the Day

WOD – “30.01.13.”

I just want to clarify a few points about writing your times/scores on the whiteboard. The whiteboard is there for you to share your score with the rest of your friends, it acts as an excellent tool for recording progress when used properly. It also shows me how busy the classes are and helps me plan future WODs and potential floor space expansion. Please always remember to write your name and score on the board along with either RXD or SCALED.

What does RXD mean??? RXD is another way of writing “prescribed” (its an American term) So if you do the WOD as prescribed then you put RXD alongside your score, but you must do every part of the WOD as prescribed, not partly RXD. Because of whiteboard space there’s no requirement now to write the height of your box/weight of your babell, its either RXD/Scaled. Im not saying don’t monitor your progress, all of the finer details can be recorded in your personal diary 🙂

I don’t want to see this for example:   Lee 22:10, Rxd weight/single unders/12″ box. Its either Lee – 22:10 Rxd or Lee 22:10 Scaled. 🙂


Warm up

Run/Row 800m, Stretch and mobilise

Hip mobility

3 x 15 Air Squats


For time:

  • Run 1 mile
  • 75 Wall Balls @ 6kg/9kg
  • Run 800m
  • 75 Wall Balls @ 6kg/9kg

Cash out with 21 Burpees, Happy 21st Birthday to Jenna……I mean Lauren Newby 🙂

I F*&$ing LOVE the Purple Army!!!!!

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