Workout of the Day

18 Jun
2

For total rounds   AMRAP in 3 minutes: 3 Power Snatches (45/30kg) 6 Toes-to-Bar 9 Squats – Rest 1 minute – Repeat for 5 cycles

17 Jun
2

CrossFit Total Press 1RM Back Squat 1RM Deadlift 1RM – or 4 x 5 for each – metcon option provided on subs board

15 Jun
1

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am   Solo or Partner WOD   “Kalsu” For time: 100 Thrusters (61/43kg)   – begin each minute with 5 Burpees   – 25 minute time cap   – partners alternate for the Burpee buy in, ... Continue Reading

14 Jun
2

AMRAP in 20 minutes: 20 RKBS (32/24kg) 200m Run 40 Double Unders 20 HSPU 200m Run 40 Double Unders 20 Toes-to-Bar 200m Run 40 Double Unders

13 Jun
3

CrossFit Kids 5pm EMOM x 8 A) 5 Burpee Box Jumpovers (add 1 rep each minute) B) 10 SDHP C) 5 Push Jerks Yesterday at 5pm we combined the teens with the adult class and the place was pumping! Great work from the teens (and honorary teen – Bazz – ... Continue Reading

12 Jun
3

A) EMOM x 5   2 Snatches   Then   B) “Nancy” 5 rft: 400m Run 15 Overhead Squats (45/30kg)   or   C) “Nasty Girls” 3 rft: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg)

11 Jun
2

EMOM x 8 A) 5 DB Power Cleans 25ft DB Walking Lunge B) 12/10 Cal Row C) 5 Bench Presses

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