Workout of the Day

17 Aug
1

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   “Hammer”   5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-ups – 90 seconds rest   Jake F.

16 Aug
3

A) 0:00 – 10:00 2 rounds for time: 30 Alt DB Snatches (20/15kg) 30 Calories   B) 10:00 – 20:00 2 rounds for time: 30 Wall Ball (9/6kg) 5 Rope Climbs (wear shin protection)   – sub 6 KB SDHP (32/24kg) for each Rope Climb

15 Aug
2

CrossFit Kids 5pm (no adult class at this time)   A) 3 x 3 Power Snatches + 3 Overhead Squats   @ 75%+ of PS 1RM   – 15 minutes   Then   B) AMRAP in 12 mins:   10 Toes-to-Bar (^UB) 100m Run 10 KB Swings (24/16kg) (^32/24kg) 30 Double Unders (^ ... Continue Reading

14 Aug
1

– For the Ekka show holiday today (Wednesday) the gym will be open for the following classes only: 6am CrossFit 7am Legends 8am CrossFit 9am CrossFit (no weightlifting)   A) “Roy” 5 rounds for time: 15 Deadlifts (102.5/70kg) 20 Box Jumps (2 ... Continue Reading

13 Aug
2

– For the Ekka show holiday on Wednesday the gym will be open for the following classes only: 7am Legends 8am CrossFit 9am CrossFit (no weightlifting)     A) Back Squat 2 x 10 2 x 6 2 x 4 4 x 2   B) Push Press 2 x 10 2 x 6 2 x 4 4 x 2

12 Aug
3

Weightlifting 7 – 9pm A) Clean 3-3-3-3-3 B) For time: 21-15-9 Power Cleans (45/30kg) (^62.5/45kg) HR Pushups (^HSPU) or C) 12 – 9 – 6 Power Cleans (100/70kg) Deficit HSPU (6/3″)

10 Aug
1

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   AMRAP in 20 mins:   The Open Test   50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20″) 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees (6″) 20 Power Cleans (65/45kg) 20 Jerk ... Continue Reading

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