Workout of the Day

16 Dec Tuesday, 17/12/19

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

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A) AMRAP in 8 minutes: 3 Deadlifts @70% 3 Strict Pull-Ups 6 Pushups B) EMOM x 8 5 Dips + 5 Box Jumps C) EMOM x 8 5 DB Hang Clusters ...

15 Dec Monday, 16/12/19

Posted at 12:23h in Workout of the Day by Jim King 1 Comment

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For time: 600m Row or Run 18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) 600m Row or Run 12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) ...

13 Dec Saturday, 14/12/19

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

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“Artie” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...

12 Dec Friday, 13/12/19

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

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A) For time: 100 KB Swings (24/16kg) 100 Box Jumps (24/20”) 100 KB Drags (24/16kg) 100 Toes-to-Bar - partition as required - 30 minute time cap or B) OHS 12-10-8-6-4-4-4-4 - E2M and C) E2M x 5 rounds 8 Hang Power Cleans 30 Second HS Hold ...

11 Dec Thursday, 12/12/19

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

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CrossFit Kids at 5pm (no adult class on at this time) A) Power Snatch 3 RM B) For time: 10 to 1 Deadlifts 1 to 10 Ring Dips + 200m Run after each round i.e. 10 Deadlifts, 1 Ring Dip, 200m Run / 9 Deadlifts, 2 Ring Dips, 200m Run etc. ...

10 Dec Wednesday, 11/12/19

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

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A) 0 - 10:00 50 Box Jumpovers (24/20") Then AMRAP 10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Plank Jacks 10:00 - 15:00 Rest B) 15:00 - 25:00 50 Calories Then AMRAP 10 HSPU 20 Situps 60 Double Unders ...

09 Dec Tuesday, 10/12/19

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

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A) Alt EMOM for 16 minutes: 12 Wall Balls 12 Burpees B) 5rft: 8 KB Sumo Deadlifts 8 KB Power Cleans 30 Second KB Wall Sit - 2 x 16/12 kg - 7.5 minute time cap C) 5rft: 8 Grasshoppers 8 Pendlay Rows (40/25kg) 30 Second Plank - 7.5 minute time cap ...

08 Dec Monday, 09/12/19

Posted at 13:54h in Workout of the Day by Jim King 3 Comments

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A) Press 5-5-5 Push Press 5-5-5 Push Jerk 5-5-5 B) Pause Front Squat 7 x 3 - 2 sec pause ...

06 Dec Saturday, 07/12/19

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

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In-House Comp day. No normal classes, except for Kids at 9.15am. First heat at 7am. Please arrive early for your heat so the morning can run to schedule and so that you are primed to be the ultimate wodbuddy for your ultimate wodbuddy. Volunteer judges needed. ...

05 Dec Saturday, 07/12/19 In-House Comp

Posted at 18:16h in Workout of the Day by Jim King 0 Comments

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In-House comp on Saturday - Please arrive at least 30 minutes before your heat to warm up and be ready to go on time. If you didn't write down a team name I have provided one for you, let me know if you'd like to change...

Workout of the Day

16 Dec Tuesday, 17/12/19

15 Dec Monday, 16/12/19

13 Dec Saturday, 14/12/19

12 Dec Friday, 13/12/19

11 Dec Thursday, 12/12/19

10 Dec Wednesday, 11/12/19

09 Dec Tuesday, 10/12/19

08 Dec Monday, 09/12/19

06 Dec Saturday, 07/12/19

05 Dec Saturday, 07/12/19 In-House Comp

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