The Whole Life Challenge performance test!  Measurements start at 10am, performance test to follow shortly.  Complete as many reps as possible  in 11 minutes of: 1,000m Row; followed by 75 Squats; followed by 50 Sit Ups; followed by 25 Push Ups; followed by as many Burpees as possible in time remaining. Count ALL reps completed Read more »

1) Front Squat 3 sets x 3 reps @ 65% 1RM 2) Start a 12 min clock. Row 1,000m With the remaining time, complete as many rounds as possible of: 12 wall balls (20/14 lb) Run 200m Read more »

1) 2 rounds not for time: 4 - 8 hand stand push ups 5 pistols each leg 2) 5 rounds not for time: 100m sled pull (heavy) 8+ strict pull ups If 8 pull ups are easy, do max reps to failure. Endurance WOD Run - 8 x 300m with 100m lite jog Hard as Read more »

1) Push Jerk 3 sets x 3 reps @ 65% 1RM 2) Complete for time: 50 KB Swings (24/16kg) 40 push ups 30 box jumps (24/20") 20 KB Snatch (24/16kg) 10 burpees Read more »

1) Snatch (power or full) 3 x 2 reps @ 70% Use a weight you are confident you can hit every rep. It shouldn't be too heavy. 2) 3 rounds for time: Run 400m 20 double unders 10 toes to bar Endurance WOD Tuesday Run -5 minutes On- 1 minute OFF         4 minutes On - Read more »