Workout of the Day

25 Apr
1

A) Snatch 4 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 5 x 1 @ 80% +     B) 3 RM of the complex:   Power Clean + Hang Power Clean + Split Jerk   – ie. 9 reps to complete the 3RM

24 Apr
1

ANZAC Day public holiday. 8am class only today. (no CF Kids)   “Baird” (modified)   – Partner WOD   2 rounds for total reps:   0 – 3:00 600m Run (together)   3:00 – 15:00 3 x AMRAP for 1 minute of each: Pull-Ups Deadlifts (90/70kg) ... Continue Reading

23 Apr
1

8 @ 50% 8 @ 60% 6 @ 70% 6 @ 75% 3 x 4 @ 80% 3 x 2 @ 85%+   A) Bench Press   B) Back Squat

22 Apr
1

AMRAP in 20 minutes: 25 Devils Presses (2 x 15/10kg) 50 Toes-to-Bar 100 Squats 200 Double Unders

21 Apr
1

Easter Monday public holiday   8am class only today CrossFit Teens and CrossFit Kids resume this week. Teens: Tuesday and Friday 5pm Kids: Thursday 5pm and Saturday 9.15am. Note that there is no Kids class this Thursday due to the Anzac Day public holida ... Continue Reading

19 Apr
1

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

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