Tuesday 26 September 2017

In teams of three, complete three rounds each of:
Row 350m
(rest station)
25 Thrusters 42.5kg/30kg
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a gauntlet fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.


Teams of 3 ... #gotyourback

I have nothing to offer but blood, toil, tears and sweat.

Sir Winston Churchill

Monday 25 September 2017

For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches 42.5kg/30kg
120 double-unders


The T Rex knows your struggles ... #doubleundermonday

I do the very best I know how - the very best I can; and I mean to keep on doing so until the end.

Abraham Lincoln

Saturday 23 September 2017

Happy day after your Birthday Wod Scott A

Run 600m
21 Toes to bar
21 Deadlifts 100kg/70kg
Run 600m
21 Pullups
21 Shoulders to Overhead 60kg/40kg
Run 600m
21 KB Swings 24kg/16kg
21 Burpee box jumps 24"/20"


Come down and hang out with the Scott the day after his birthday... 

There is nothing with which every man is so afraid as getting to know how enormously much he is capable of doing and becoming.

Søren Kierkegaard

Friday 22 September 2017



Squat Clean 60kg/40kg
Ring Dips

100 Russian Twists 15kg/10kg

Every time you break pay 5 burpees until the 100 reps are completed.

(If you scale the plate then you must stop every 10 reps and pay the 5 burpees)


Tom C moving to fast for modern cameras ... #movefastliketom

The question isn't who is going to let me; it's who is going to stop me.

Ayn Rand

Thursday 21 September 2017

Split Jerk



DB Split Jerk
Run 400m

Compare 03 March 2017


Resolve Black #doingwork on the weekend...

People are always blaming their circumstances for what they are. I do not believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they cannot find them, make them.

George Bernard Shaw


Wednesday 20 September 2017

5 Rounds

5 Power Cleans 60kg/40kg
20 Burpees
5 Push Jerks 60kg/40kg
20 Pullups

Rest 90 sec between rounds

Compare 11 October 2016

Photo-collage (8)

Xavier getting after it on the weekend...

Dude, sucking at something is the first step toward being sorta good at something.

Jake (Adventure Time)

Tuesday 19 September 2017

Back Squat




Midline Madness V4.0

Side Plank left
Hanging Straight Leg raises strict (candlestick pluses)
Side Plank Right
Handstand Marching - wall or Free (Hollow rocks)


That's okay we have scaling options for you ...

Let us carefully observe those good qualities wherein our enemies excel us; and endeavor to excel them, by avoiding what is faulty, and imitating what is excellent in them. 



Monday 18 September 2017

Warm up - In pairs

2 rounds - 4min cutoff
40 Double unders
20 Wall balls 10kg/7kg

"GRIP" In Teams of 3 - (MMF) (FFM)

Max Cal Row - 5min

Rest 1min

27-21-15-9 - 5min Cutoff
Toes to Bar
Deadlift 85kg/55kg

*One team member must be hanging from the bar while another athlete accumulates the required reps you may sub in and out as required so long as the person is hanging before the reps start.

*On the deadlift the same rule applies before reps may count you must have a team member holding the bar in the top position before starting the deadlifts.


Congrats to Resolve Black you should be proud of your efforts across the weekend lots of fun and quality movements on display... Unfortunately the people that got "NO" rep  while I was watching you'll notice a slight up tick in the cost of your membership this month.

Thanks also to the members and family that were able to give up part of their weekend to come down and support the guys out on the floor #community

Take time to deliberate; but when the time for action arrives, stop thinking and go.

Napoleon Bonaparte

Saturday 16 September 2017

Happy delayed Birthday wod request -
Dan R
Greer T
Lewis B

9min AMRAP
9 Chest to bar pullups
10 Deadlifts 85kg/65kg
9 Knees to Elbows

Rest 5min

GHD Situp
Thruster 20kg
Run 100m + 20kg plate

12min Cut off

Rest 5min

3 Rounds
14 OA DB Snatch 25kg/20kg
15 Row Cal

6min Cut off


Wishing our team competing in the All Stars team series this weekend all the best...

Sam T , Michael J , Xavier M , Erin W , Amanda M , Leigh W #crushit

If you can get to the Brisbane showgrounds over the weekend to show your support I know the team would appreciate it. 

People do not lack strength, they lack will.

Victor Hugo

Friday 15 September 2017

5min ARMAP

7 Rounds of "The Chief" 45kg/30kg
Max Cal Bike / Row

Rest 5min

5min AMRAP

6 Rounds of "The Chief" 55kg/35kg
Max Cal Bike / Row

Rest 5min

5min AMRAP

5 Rounds of "The Chief" 65kg/35kg
Max Cal Bike / Row

"The Chief" - 1 round
3 Power Cleans
6 Push ups
9 Air Squats


Work getting done ... time to go to work

The greater part of our happiness or misery depends on our dispositions, and not upon our circumstances.

Martha Washington