Posts by Michelle VanDerByl

  Welcome Back Ness! We hope you had a good holiday! Remember Open Athletes scores have to be in by 10.30am today Strength: Front Squat [email protected]% [email protected]% [email protected]% 60 sec plank between sets Wod: For Time 4 Rounds 10 Deadlifts (100/70) 20 Box Jumps (24/20) 30 Wall Balls (9/6) Results (Click Here)

  Strength: Push Press [email protected]% [email protected]% 6+80% 8 weighted pullups Wod: 15min AMRAP 20 Burpees 40 Chest 2 Bar 20 Burpees 400m Run 20 Burpees 40 Pullups 20 Burpees   Results (Click Here)

Happy St Patricks DAY!!!!!! Open Box from 8.30am -9:30am!!!! Due to the ‘Open’ being on for the next 2 weeks we are using this time for either repeating 18.4 or if you couldn’t get in Friday night, you can do the open wod Saturday morning BUT!!! For those of you who would like to do…

Good Luck to Ryan today, who will be competing in strongman comp at the Arnolds Classic at Melbourne Convention and Exhibition Centre   Strength: Strict Press [email protected]% [email protected]% [email protected]% 8 One arm row each side between sets Wod: 13mins 10 – 1 Push Press (69/42.5) 10 – 1 Strict PullUp In remaining time max Ring Muscle…