Workout of the Day

03 Feb Tuesday, 04/02/20

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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A) E90S x 8 rounds 5 Push Jerks B) E90S x 8 rounds 5 Back Squats ...

02 Feb Monday, 03/02/20

Posted at 09:36h in Workout of the Day by Jim King 1 Comment

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RE2M x 3 rounds 1) 50 Double Unders 10 Strict Pull-Ups 2) 10 SDHP 1 minute Plank 3) 50 Double Unders 15/12 Calories 4) 10 Ring Dips 10 Weighted Stepups 5) 10 Bench Presses 20 Situps ...

31 Jan Saturday, 01/02/20

Posted at 17:00h in Workout of the Day by Jim King 1 Comment

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A) 800m Run 70 Situps 60 Wall Balls (9/6kg) 50 Alt DB Snatches (20/15kg) 40 Pull-Ups 30 Goblet Lunges (20/15kg) 20 Med Ball Cleans 10 Muscle-Ups or B) 1. Deadlift 5 x 8 2. 2 rft: 15 LH KB Push Presses (20/12kg) 15 RH KB Push Presses (20/12kg) 30 Burpee Box Jumps (24/20”) ...

30 Jan Friday, 31/01/20

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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“Macho Man” (mod) EMOM 0 – 10:00 3 Power Cleans 3 Front Squats 3 Push Jerks 10:00 onwards - add one rep of each movement until failure ...

29 Jan Thursday, 30/01/20

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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CrossFit Kids 5pm (no adult class or individual workouts at this time) “Falkel” AMRAP in 25 minutes: 8 HSPU 8 Box Jumps (30/24”) 1 Rope Climb (wear shin protection) Modified: + option* after every second round *e.g. 20 Calories 4 Prowler Runs 30 Second L-Sit 10 Abwheels ...

28 Jan Wednesday, 29/01/20

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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The Skills sessions at 7pm tonight (Wednesday) will focus on Pistol Squats and Rope Climbs, and here's a heads up - the Thursday WOD has got Rope Climbs in it. Also a reminder that with the CrossFit Kids classes kicking off for the year on Thursday...

27 Jan Tuesday, 28/01/20

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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A) E2M x 7 rounds 5 Front Squats 5 Strict Pull-Ups B) E2M x 7 rounds 15/12 Calories 1 Lap Farmer Carry ...

26 Jan Monday, 27/01/20

Posted at 11:20h in Workout of the Day by Jim King 2 Comments

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Australia Day public holiday - 8am and 5pm classes only “Brett Forte” Partner WOD (or 3s) 400m Run (together) then 4 x (shared) 40 Medball Lunges (9/6kg) 14 Devils Presses (2 x 20/15kg) 70 Hang Power Cleans (40/27.5kg) 41 Strict Presses (40/27.5kg) 400m Run (together) This workout was created to honor Senior Constable Brett Forte of the...

24 Jan Saturday, 25/01/20

Posted at 17:00h in Workout of the Day by Jim King 0 Comments

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The Monday public holiday sessions will be at 8am and 5pm. It will be a partner workout but you might even want to put together a team of three. Saturday, 25/01/20 0 – 8:00 AMRAP 3-6-9-12… Pushups Power Cleans (45/30kg) Front Squats (45/30kg) 10:00 – 20:00 Alt EMOM 20-60 Double Unders 200m Run 22:00 – 30:00 AMRAP 3-6-9-12… Pull-Ups Push Presses...

23 Jan Friday, 24/01/20

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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A) CrossFit Total Press 1RM Back Squat 1RM Deadlift 1RM - 3 x 5 @80% if not trying for 1RMs or B) “Jerry” For time: 1600m Run 2000m Row 1600m Run ...

Workout of the Day

03 Feb Tuesday, 04/02/20

02 Feb Monday, 03/02/20

31 Jan Saturday, 01/02/20

30 Jan Friday, 31/01/20

29 Jan Thursday, 30/01/20

28 Jan Wednesday, 29/01/20

27 Jan Tuesday, 28/01/20

26 Jan Monday, 27/01/20

24 Jan Saturday, 25/01/20

23 Jan Friday, 24/01/20

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