Workout of the Day

13 Dec
0

“Artie”   AMRAP in 20 minutes:   5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg)

12 Dec
2

A) For time:   100 KB Swings (24/16kg) 100 Box Jumps (24/20”) 100 KB Drags (24/16kg) 100 Toes-to-Bar   – partition as required – 30 minute time cap   or   B) OHS 12-10-8-6-4-4-4-4 – E2M   and   C) E2M x 5 rounds 8 Hang Power Clea ... Continue Reading

11 Dec
2

CrossFit Kids at 5pm (no adult class on at this time)   A) Power Snatch 3 RM   B) For time:   10 to 1 Deadlifts 1 to 10 Ring Dips   + 200m Run after each round   i.e. 10 Deadlifts, 1 Ring Dip, 200m Run / 9 Deadlifts, 2 Ring Dips, 200m Run etc. &n ... Continue Reading

10 Dec
2

A) 0 – 10:00    50 Box Jumpovers (24/20″)   Then AMRAP   10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Plank Jacks   10:00 – 15:00 Rest   B) 15:00 – 25:00    50 Calories   Then AMRAP 10 HSPU 20 Situps 60 Double ... Continue Reading

09 Dec
2

A) Alt EMOM for 16 minutes: 12 Wall Balls 12 Burpees   B) 5rft: 8 KB Sumo Deadlifts 8 KB Power Cleans 30 Second KB Wall Sit – 2 x 16/12 kg – 7.5 minute time cap   C) 5rft: 8 Grasshoppers 8 Pendlay Rows (40/25kg) 30 Second Plank – 7 ... Continue Reading

08 Dec
3

A) Press 5-5-5   Push Press 5-5-5   Push Jerk 5-5-5   B) Pause Front Squat   7 x 3   – 2 sec pause

06 Dec
0

In-House Comp day.   No normal classes, except for Kids at 9.15am.   First heat at 7am. Please arrive early for your heat so the morning can run to schedule and so that you are primed to be the ultimate wodbuddy for your ultimate wodbuddy.   Volunteer ... Continue Reading

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