Strength Deadlift 3-3-3-3 Metcon For time: 3 Rounds 15 T2B 10 Ring dips 5 Deadlifts (160/110kg)   Post Scores Below!!      

Strength 15 minutes to find: 1RM Thruster METCON EMOM for 12 minutes: Even: 7 Thrusters 42.5/30 Odd: 7 Chest to bar pull ups  Skill 10 minutes practice Headstand/handstand Post Scores Below!!

METCON For Time: 15-12-9  Power Clean (70/50kg) Burpee Box Jump (24/20”) 12-9-6 Power Clean (85/60kg) Burpee Box Jump (30/24”) 9-6-3 Power Clean (100/70kg) Burpee Box Jump (36/30”)   Post Scores Below!!

Strength  Overhead Squat 5-5-3-3-1-1 METCON 15 Minute AMRAP 1 Snatch 50/30kg 10 OHS 20 Double Unders Post Scores Below!!  

Team WOD In teams of 2 for time complete: 100 Thrusters 40/25 100 T2B 100 KBS 24/16kg 100 OH Walking Lunges 20/15kg EMOM both members stop and complete 6 Burpees. Finisher  14-10-6 Fronts Squat 40/25kg Box Jump 24/20” Post Score Below!!

** Don’t forget we have our one year anniversary team wod tomorrow morning @11:00.  We are going to make you work hard for the buns and coffee;) ** Strength  Strict Press 10-10-10-10 METCON 15 EMOM 1st min – 12 KB Push Press (6 Each Arm) 24/16kg 2nd min – 8 Burpees 3rd min – 30…

METCON  Running Time 4 x 400m Sprint (90 Second Rest Between Sprints) 3 min Rest 2 x 800m Run (3 minute Rest Between)   Post best 400m time and best 800m time below!!

** We are going to hold our one year anniversary team wod this Saturday @10.  It would be great if you could all make it.  Coffee and some “paleo buns” by Avril after as a celebratory ** METCON 4 Rounds For Time: 7 Deadlift 60/40 40 Pull ups 7 Hang power clean 60/40 40 Push…

Today is our one year anniversary ))))) ** Members: Please be mindful when driving into the industrial park that there is a creche on site, so please drive slowly and with caution.  Also please do not park near or in Front of AVA as we would like to maintain a good relationship with them!!  When…

Bring A Friend!!