Workout of the Day

19 Apr
0

Normal class schedule today (Saturday) 6, 7, 8am CrossFit 7am Weightlifting   “Sisu” (a tribute to Mikko Salo, a living legend of the sport)   With a 20 minute time cap, for time:   3 x 10 Snatches (61/43kg) 30 Wall Ball (9/6kg) ... Continue Reading

18 Apr
1

8am class only   Good Friday Team Workout   AMRAP in 30 minutes: “Christine” 500m Row 12 Deadlifts (@ BW) 21 Box Jumps (20”)   In teams of three, maintaining rotation order: – Team member A completes a full round of “Christine ... Continue Reading

17 Apr
2

Regular today class at 5pm (no CF Kids today)   Note that there will be one class only tomorrow at 8am for the public holiday. It’s a workout in teams of three so grab a couple of buddies and come and get some. If you don’t have a team tu ... Continue Reading

16 Apr
2

A) AMRAP in 20 minutes: 4 C2B Pull-Ups 8 Pushups 12 KB Swings (24/16kg) 16 Double Unders   or   B) “Nate”   AMRAP in 20 minutes:   2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)

15 Apr
1

CFT 2   – Clean 1RM – OHS 1RM – Bench Press 1RM

14 Apr
1

A) OTM Press 1-1-1-1-1   B) E90S Push Press 3-3-3-3-3   C) E2M Push Jerk 5-5-5-5-5   D) Incrementing AMRAP in 5 minutes: 1 Ring Dip 5 Double Unders 2 Ring Dips 10 Double Unders 3 Ring Dips 15 Double Unders etc.

12 Apr
1

A) 0:00 – 15:00   AMRAP   50 Wall Ball (9/6kg) 200m Run 50 Hang Power Cleans (40/25kg) 200m Run   B) 15:00 – 20:00   Power Snatch 5 RM   C) 20:00 – 25:00   Power Clean 5RM   Score = reps + 1 rep per kilo on 5RMs

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