Daily WOD

Team WOD 16-8-14

In Pairs Complete the following: 0:00 – 10:00 Complete 3 Rounds 30 Wall Ball 20  Burpee Over the Box 10 STOH (50/35) Then on 10:00 For Time: 60 m Wheel Barrow 50 Pull Ups 40 Ring Rips 30 Hang Power Clean (50/35) 200m Buddy Carry Post Scores Below!!

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August 15, 2014

WOD 15-08-14

Strength: Speed deadlift 8×3 @ 60% METCON: For time: 100 Burpees EMOM stop and perform 5 thrusters 42.5/30   Post scores below!!

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August 14, 2014

WOD 13-8-14

Strength  Strict Press 7×5 @ 75% METCON 12 minute AMRAP 12 Walking Lunge 20/15 12 Sit Up 12 Wall Ball (20/14) Post Scores below!!

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August 12, 2014

WOD 12-08-14

For time Buy in: 15-12-9 Power clean 60/40 Push jerk 60/40 THEN 4 Rounds 400m run 18 KBS 24/16 15 Pull ups 12 HSPU Cash out: 15-12-9 Power snatch 60/40 Double unders   Post scores below!!

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August 11, 2014

WOD 11-8-14

Strength  Back Squat 5×5 @ 70% METCON  3 Rounds 20 Front Squat (45/30) 20 Push Ups 20 Knees 2 Elbow Post Scores Below!!

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August 10, 2014

Team WOD 9-8-14

METCON In Teams of 2 400M Run 100 Thruster 400m Run 100 Pull Up 400m Run Post Scores Below!!

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August 8, 2014

WOD 08-08-14

Strength: 1RM Deadlift METCON: For time 3 rounds 3 Deadlifts @ 2*BW 10 Wallball 20/14 6 HSPU   Post scores below!!

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August 7, 2014

WOD 06-08-14

Strength: Strict press: 6*6 @70% METCON: EMOM for 10mins 6 Push press 60/40 30 Double unders Post scores below!!  

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August 5, 2014

WOD 5-8-14

*** MEMBERS NOTICE!!… If anyone wishes to cancel their membership you have to give us 14 days notice beforehand, also now that the memberships are direct debit we cannot make exceptions for holidays or missing days from the gym.  As of this month if payment is not received before the 3rd of the new month…

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August 4, 2014

Team WOD 02-08-14

Teams of 2: 100 KBS 24/16 50 Pull ups 80 Box Jumps 24/20 40 Pull ups 40 KB Snatch 24/16 40 Pull ups   Post scores below!!

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August 1, 2014
"Working with Edel Fitzpatrick was one of the biggest eye openers I've had in the fitness industry! She has a vast experience and a foundation of knowledge on human kinetics and physiology second to none! Her take no nonsense attitude and positive influence on my training made such a difference to my mentality in terms of what I can achieve physically!! Absolute inspiration and absolute tank ;-) The pleasure (and the pain) was all mine and I'm sad I won't be coached by her again !! :-( World Class! "Michael Tully"
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