Workout of the Day

21 Dec
2

Three rounds for time of:Run 400 meters15 Pull-ups50 Squats15 Pull-ups Thanks to CrossFit HQ for this workout.  Post time to comments.  

20 Dec
2

AMRAP in 15 mins: 9 Overhead lunge (20/15kg) 6 Push Press (40/30kg) 3 Half muscle-up The half muscle-up is completed when the transition to above the rings is finished with the biceps touching the rings.  There is no dip phase. Post number of complete ... Continue Reading

19 Dec
1

100 Dumbell Snatch (20/15kg – 50 left arm, 50 right arm) Post time to comments.  

11 Dec
3

Linzey Beister will be running the show this week, so we have got a bit of an Olympic lifting  flavour for the WODS to utilise Linzey’s knowledge in this area.  Also note that the Wednesday class will be at 5:30pm. In an unprecedented move here is ... Continue Reading

10 Dec
2

25 Pushups 25 Calories on the rower 25 Situps 25 Chest to overhead (30/20kg) 800 m run 25 Knees to elbows 25 OH Lunge (20/15kg) 25 SDHP (24/16kg) 25 Box Jumps (20/17") 800m run  

09 Dec
2

Shoulder Press 3-3-3-2-2-2-1-1-1-1 Post loads to comments.  

08 Dec
3

"Helen" 3 rounds for time of: 400m run 21 KB swings (24/16kg) 12 Pullups Post time to comments.  

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