April 2014

A) 4 rounds for time: 10 Russian KB Swings (32/24kg) 10 Squats (KB in RH rack position. 32/24kg) 10m Carry 10 Russian KB Swings (32/24kg) 10 Squats (KB in LH rack position. 32/24kg) 10m Carry 12 minute time cap B) Weighted Dip 12 minutes to find 1RM [caption id="attachment_6275" align="aligncenter" width="436"] Bel[/caption]...

Partner WODs Both workouts are 12 minutes long. A) Score is total Box Jumps completed + 5 pts for each completed row Partner A - Row 200m Partner B - 5 Pushups then AMRAP Box Jumps (30/24") until Partner A completes their Row *alternate B) Score is total Situps completed Partner A...

A) 5 rounds for total reps: 20 seconds - Thrusters (42.5/30kg) (^60/42.5kg) 40 seconds - Rest 20 seconds - Strict Pull-Ups (^Chest to Bar) 40 seconds - Rest 20 seconds - Burpees (^Strict) 40 seconds - Rest B) Thruster 3RM (No pause) httpv://www.youtube.com/watch?v=bLpeUxij7YY...

MOBILITY 7.30am SKILLS 9.30am - Barbell Complex: Power Clean + Hang Clean + Clean + Jerk WOD 6.30, 7.30, 8.30am A) 5 rounds for time: 10 Pull-Ups 10 Pushups 10 SDHP (45/30kg) 10 Front Squats (45/30kg) or B) “Tyler” 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) ...

We will be closed tomorrow for ANZAC DAY. With a 20 minute time cap: Buy in 20 Burpee Box Jumps (24/20") 20 Dips 20 Wall Ball (9/6kg to 11.5/10' target) Then AMRAP 10 Pistols (alt.) 20 KB Swings (24/16kg) 40 D-U's httpv://www.youtube.com/watch?v=TWvIu7s-vIM...

A) "Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups or B) "Heavy Fran" For time: 15-12-9 Thrusters (61/43kg) Pullups (20/15kg) Then C) Hang Power Snatch 1:58 "Fran" by Matt Healey of CrossFit Cronulla httpv://www.youtube.com/watch?v=S0bEwSKKPvM...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.