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    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

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Wods'S ARCHIVE

  • Programming 10/12/18 – 15/12/18

    By Sarah Cahill | In Wods | on December 9, 2018

    Monday  10-12-2018 A: Deadlift (5 x 3 ) B: Inner Range Hamstring Hold (5 x 20s each side ) C: Reverse Lunges (5 x 10 ) KB/DB WOD Metcon (Time) 5 Rounds (10 min cap) 10 Russian KB Swings 8 Box Jumps 6 Burpees “ Tuesday  11-12-2018 A: Push Press (4 x 5 ) B: […]

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  • Programming 03/12/18-08/12/18

    By Sarah Cahill | In Wods | on December 2, 2018

    Monday 03-12-2018 A: Front Squat (5 x 3 ) 2s pause 70-75% B: Hip Abduction in Kneeling (5 x 20s each side ) C: Hollow Hold (5 x 20s ) Progress to hollow rock if able WOD Metcon (AMRAP – Reps) In Pairs 5 mins to accumulate 80/60 Cal Bike – then max air squats […]

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  • Programming 26/11/18 – 1/12/18 

    By Sarah Cahill | In Wods | on November 25, 2018

    Monday  26-11-2018 A: Deadlift (5 x 3 ) all working sets @ 75% B: Bent Over Row (5 x 5 ) WOD Metcon (AMRAP – Reps) In Pairs 6 min AMRAP Max Cal Row Tuesday  27-11-2018 A: Push Press (4 x 5 ) B: Pull-ups (4 x 5 ) C: External Rotation with Band (4 […]

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  • Programming 19/11/18-24/11/18

    By Sarah Cahill | In Wods | on November 18, 2018

    Monday 19-11-2018 A: Back Squat (4 x 3 ) @75-80% B: Wall Climb (4 x 2 ) WOD Metcon (Time) For time (10 min Cap) “12-9-6 Thrusters @ 60/40kg HSPU/Hand Release Push Up” Reps for push ups = 18-15-12   Tuesday 20-11-2018 A: Single leg RDL (4 x 5 each leg ) B: Pull-ups (4 […]

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  • Programming 12/11/18 – 17/11/18

    By Sarah Cahill | In Wods | on November 12, 2018

    Monday 12-11-2018 A: Front Squat (4 x 3 ) B: V-Sits (4 x 10 ) WOD Metcon (AMRAP – Reps) In pairs 3min on 3min off x 3 “Row 300/250m 10 burpees over the rower Then Max DUs ” Partner 1 works for 3 mins while partner 2 rests, then swap for next 3 mins. […]

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  • Programming 05/11/18-10/11/18

    By Sarah Cahill | In Wods | on November 4, 2018

    Monday 05-11-2018 A: Back Squat (4 x 5 ) B: Broad Jump (4 x 5 ) C: L-Sit (4 x 30s) WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 3 “50 DU buy in Then AMRAP 5 Burpee 10 Alt DB Snatch 15 Sit Ups “ Tuesday 06-11-2018 A: […]

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  • Programming 29/10/18-03/11/18

    By Sarah Cahill | In Wods | on October 28, 2018

    Monday – Bank Holiday Tuesday 30-10-2018 A: Push Press (4 x 5 ) B: Ring Rows (4 x 10) C: Plank + Push Up (4 x 1 min) Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows WOD Metcon (AMRAP […]

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  • Programming 22/10/18-27/10/18

    By Sarah Cahill | In Wods | on October 21, 2018

    Monday 22-10-2018 A: Strict Toes-To-Bar (3 x 5 ) B: Single Arm Dumbell Press (3 x 5 each arm) WOD Metcon (Time) 6 Rounds for time (20 min cap) “12 Hang Clean and Jerk @ 22.5/15kg (6 each arm) 12 Box Jumps @ 24/20″” 12 Alt DB Snatch @ 22.5/15kg 12 TTB “ Tuesday 23-10-2018 […]

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  • Programming 15/10/18-20/10/18

    By Sarah Cahill | In Uncategorized, Wods | on October 14, 2018

    Monday 15-10-2018 A: RDL (4 x 10 ) With KB Straight leg deadlift if able B: DB Push Press (4 x 5 ) C: Hollow Hold (4 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs Alt Movements – 10 Rounds or 12 min AMRAP “10 Deadlift @ 80/60kg 12/10 Cal Row […]

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  • Programming 8/10/18-13/10/18

    By Sarah Cahill | In Wods | on October 7, 2018

    Monday 08-10-2018 A: Deadlift (4 x 10 ) B: Reverse Lunges (4 x 10 ) With barbell WOD Metcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP “12/10 Cal Row 12 KB Swings 12 Air Squats 24 DU’s 12 Alt lunges “ Tuesday 09-10-2018 A: Push Press (4 x 5 ) B: Kip […]

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