Workout of the Day

16 Aug
1

A) Clean – 10 minutes   B) “Hall”   5 rft: 3 Cleans (102.5/75kg) 200m Run 20 KB Snatches (10 LH, 10 RH. 24/16kg)   – rest 2 mins   The Ekka holiday crowd.  

15 Aug
1

For time:   50/40 Calorie buy in, then:   10-9-8-7-6-5-4-3-2-1 Deadlifts (70/50kg) Dips   800m Run cash out  

14 Aug
2

CrossFit Kids 5pm (no other class at this time)   A) Bench Press 1 x 3 x 50, 60, 70% 2 x 2 x 80, 85, 90% 2 x 1 x 95%   Then   B) Weighted Pull-Ups   3-3-3-3-3-3-3   or   C) E2M x 6 rounds:   Double Unders Wall Balls (9/6kg)   Level – D-U / WB 1 ... Continue Reading

13 Aug
1

Ekka Holiday 8am class only   A) “Wittman” 7 rft: 15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20″)   or   B) “Jay” AMRAP in 20 minutes: 22 Squats 12 Toes-to-Bar 9 Burpees   * Vest (9/6kg) &nb ... Continue Reading

12 Aug
2

8am class only for the Ekka show holiday tomorrow. (no other classes)   A) Back Squat 1 x 3 x 50, 60, 70% 2 x 2 x 80, 85, 90% 2 x 1 x 95%   B) Split Jerk 2-2-2-2-2  

11 Aug
2

*Members note that there will be an 8am class only for the Ekka public holiday on Wednesday   – 5 intervals for total rounds – 90 seconds rest between intervals – pick up from where you left off in the previous interval   AMRAP in 4 mi ... Continue Reading

09 Aug
1

A) “Fran”   For time: 21-15-9 Thrusters (43/30kg) Pull-Ups   B) Partner WOD AMRAP in 12 minutes:   100m Run 5 Burpees 10 Situps (+ Double Unders)   – Relay style, round for round. – Partner B completes as many Double Unders as ... Continue Reading

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