Workout of the Day

11 Oct
1

“Open 20.1”   10 rft:   8 Ground-to-Overhead (43/29kg) 10 Bar-facing Burpees   – 15 minute time cap  

10 Oct
2

A) Alt E2M for 16 minutes:   Odds: 6 LH Strict Presses (KB or DB) 6 RH Strict Presses (KB or DB) 8 Deadlifts 10 Toes-to-Bar   Evens: 25/20 Calories   B) AMRAP in 8 minutes:   5 Power Snatches (45/30kg) 10 Pushups 1 Rope Climb

09 Oct
2

5pm – CrossFit Kids begins for term 4 (no adult class on at this time)   “Emily”   10 rounds for time:   30 Double Unders 15 Pull-Ups 30 Squats 100m Sprint   – rest 2 minutes

08 Oct
2

A) Power “Elizabeth”   For time:   21-15-9 Power Cleans (62.5/45kg) Ring Dips   – 10 minute time cap   B) “Betty”   5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20”)   – 10 minute time cap

07 Oct
2

CrossFit Teens classes begin today (Tuesday) for term 4 at 5pm. CrossFit Kids (6 – 12 yrs) begins Thursday. Ring Jim on 0408 590 530 for enquiries.   A) Overhead Squat   or   Snatch Balance   6-6-4-4-2-2-2-2   B) 7 rft:   14 Situps 7 SDHP (52. ... Continue Reading

06 Oct
1

Public holiday – 8am class only.   A) “Jenkins”   – Partner WOD   AMRAP in 40 minutes: 50 Burpees (6″) 400m Run 50 KB Swings (24/16kg) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run   – run together – share oth ... Continue Reading

04 Oct
1

A) AMRAP in 10 minutes: 15 RKBS (24/20kg) 12 Weighted Lunges (24/16kg) 9 V-Ups 100m Run   B) AMRAP in 10 minutes: 15 Wall Balls (9/6kg) 12 Pull-Ups 9 HSPU 100m Run

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