Monday 30 March 2020

15min AMRAP
15 Hand-Release Pushups
18 Bent over "Odd Object" Rows
21 Hip Thrusters

15min AMRAP
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings


That which we persist in doing becomes easier to do; not that the nature of the thing itself is changed, but that our power to do is increased.
Ralph Waldo Emerson

Saturday 28 March 2020

Park WOD

22min AMRAP
50 Double unders
50m Broad Jump, Broad Jump, Burpee
Run 100m (50m x2 shuttle run)

90972812_505667043458303_1743251818705584128_nLess than 5 days in … #thestruggleisreal

If people knew how hard I worked to get my mastery, it wouldn't seem so wonderful after all.

Friday 27 March 2020

Run 800m
50 Hollow Rocks
40 Handstand Pushups
50 Hollow Rocks
Run 800m

90449508_309780066660728_4383366046598299648_nErin W and Leigh W home setups starting to take shape!

Character cannot be developed in ease and quiet. Only through experience of
trial and suffering can the soul be strengthened, ambition inspired, and success achieved.
Helen Keller

Thursday 26 March 2020

Back to Back AMRAP's
0:00 - 10:00min
Run 400m
2 Rounds
5 Vups
10 Pushups
15 Air squats

10:00 - 20:00min
Run 400m
2 Rounds
4 Pike Handstand Pushups
6 Dips
8 Walking Lunges

90595666_2772082862880822_7195841499672608768_nDon D … Policing social distancing in Cape York

All growth depends on activity. There is no development physically or intellectually without effort, and effort means work.
Calvin Coolidge

Wednesday 25 March 2020

5 Rounds
10 Pike Compersions
25 Lunge,Lunge, Squat
50 Jumping Jacks

89072972_556922128255079_8530440954123911168_nAnthony W … #shreddingforthewedding

For us, there is only the trying. The rest is not our business.
T. S. Eliot

Tuesday 24 March 2020

3 Rounds for Quality
20 Single Leg Glute Bridge (right)
30 Sec Side Plank (right)
10 Jumping lunges
Run 400m
10 Jumping lunges
30 Sec side Plank (left)
20 Single Leg Glute Bridge (left)

88010683_1083115448713141_5334202910362304512_nAlex A … #focused

Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyleocused


Monday 23 March 2020


Toes to Bar

Run 200m at the end of the odd numbered burpees

90173827_211036173474963_4065122864183902208_nThe fight will be real people … #justshowup

Enjoy when you can, and endure when you must.
Johann Wolfgang von Goethe

Saturday 21 March 2020

Teams of 3

25min AMRAP
15 One Arm Dumbbell Snatch 22.5kg/15kg
12 20" Box Step-ups 22.5kg/15kg
9 Pullups

*Switch After a Full Round


Compare 20 July 2019

90050321_521591205219886_1034447494626410496_nCongratulations to Xavier and Kim … Welcome Hunter Jack Milne 18 March 2020

To dare is to lose one's footing momentarily. To not dare is to lose oneself.
Søren Kierkegaard

Friday 20 March 2020

14min AMRAP

7 Deadlifts 100kg/70kg
7 Lateral bar burpees double jump
7 Calorie Bike / Calorie Row

89114976_292866191692419_91235490597961728_nDon D … #inthezone

What you want to achieve you can, by resetting your attitude and
developing habits that reinforce what you want to achieve in your life.
Margaret Stockley

Thursday 19 March 2020

Did someone say Speed Gauntlet …

In even teams ...

20min AMRAP
10 Cal Bike
50m Sandbag Carry (KB Farmers Carry)
10 Box Jump overs 24"/20"
10 Pushups

*Score is max rounds per team
**Must tag your teammate

84090680_1343647665819129_7515457448124088320_nGoing fast today … are you ready?

Let me tell you the secret that has lead me to my goal: my strength lies solely in my tenacity.
Louis Pasteur