Workout of the Day

09 May
2

RE2M for 32 minutes:   300m Row   90 seconds: AMRAP HSPU or Plank   80m Farmers Walk   90 seconds: AMRAP Muscle-Ups or AMRAP Rope Climbs (wear shin protection)  

07 May
2

A) Deadlift 1 – 1 – 1 B) AMRAP in 16 minutes: 20 Situps 16 Alt KB Snatches (24/16kg) 12 Pushups 8 Box Jumpovers (24/20″) 4 TGU (24/16kg)

06 May
1

Public Holiday – 8am class only A) “Bull” 2 rounds for time: 200 Double Unders 50 OHS (62.5/45kg) 50 Pull-Ups 1600m Run Scaling: #1 – 1 round for time #2 – partition reps as required #3 – #1 + #2 e.g. 5 x (40 D-U, 10 OH ... Continue Reading

04 May
1

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   “Kelly” 5 rft: 400m Run 30 Box Jumps (24/20″) 30 Wall Ball (9/6kg)   – scaling options include: Partner WOD 3 rounds for time Reduced reps

03 May
2

“Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) One of our senior members, Cheryl Cappola, proving age is no barrier if you’re dedicated to your fitness. She works hard every day she turns up and continues to improve in all areas. Here she ... Continue Reading

02 May
2

CrossFit Kids 5pm   A) 20 minutes to find 1RM of the complex   Power Clean Hang Clean Cluster Jerk   B) Alt EMOM x 10 8 Front Squats 8 HSPU

01 May
1

A) Deadlift 3-3-3 B) Partner WOD: AMRAP in 15 minutes 4 Burpee Box Jumps (24/20″) (^30/24″) 8 Knee Raises (^K2E) 8 Deadlifts (60/40kg) (^80/60kg) 8 Wall Ball (9/6kg) (^11/9′ target) 8 Shoulder Taps (^HS Shoulder Taps) – alternate a ... Continue Reading

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