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25 Apr 16 Anzac Day WOD

Warm Up 1.1km warm up run Scarecrow WOD Holbrook Each Round For Time, Ten rounds Thruster, 5 reps (60/40) 10 Pull-ups 100 meter Sprint Rest 1 minute US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne),...

11 Apr 16 – Sandbag Run

Warmup 20x 10m Laps 500m Row 30 PVC Passovers 10s x 4 Kipping Practice Strength Power Clean (kg) 10 mins to determine WOD Sandbag Run 4 Rounds 6x10m Laps Sandbag Run 15 Chin Ups (4 Squats at each end before your Run, with the Sandbag) 10min TimeCap Core Toe To Bar FT...

07 Apr 16 – Cindy Rx+

Warm Up “Thunderstruck” Burpees WOD Hang Snatch 3-3-3-3-3 Work up to a 3 Rep Max Can scale to Hang Power Snatch if required WOD CINDY RX+ 20 Min AMRAP 5 Chest to Bar Pull Ups 10 Hand Release Push Ups 15 Goblet Squats...

06 Apr 16 – Max Team Row

Warm Up Squat opener stretch 2 rounds 10x overhead squat 10x broad jumps Gym length bear crawl Strength Paused front squat 1 rep max (3 sec pause) WOD Max Team Row In teams of 3 15 min amrap Row for max distance Swap person every...

Fibre FaceOff April 2

It was a great day for a Competition, Fibre FaceOff April 02. 22 Athletes in total for our little battle at home, and the wods did not disappoint either. There was plenty of thrash talk and plenty of friendships were forged even more with this little battle at home....