Workout of the Day

09 Nov Friday, 10/11/17

A) Hang Clean   10 mins to work up to a heavy triple   B) Alt EMOM for 12 mins:   5 Hang Cleans @60% of heavy triple   10 KB Swings ...

08 Nov Thursday, 09/11/17

A) AMRAP in 7 mins: 7 Power Snatches (35/25kg) 7 OHS (35/25kg) 7 Pull-Ups   Rest 2 minutes   B) AMRAP in 7 mins: 7 Thrusters (35/25kg) 7 SDHP (35/25kg) 7 Lateral Burpees   Rest 2 minutes   C) EMOM x 7   3 Thrusters or 3 Snatches ...

07 Nov Wednesday, 08/11/17

"Wittman"   7 rounds for time:   15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20")   - BBF Sub Dips for Power Cleans ...

06 Nov Tuesday, 07/11/17

A) Deadlift   10 minutes to work up to a heavy triple   B) For time: 20 Deadlifts (80/55kg) (^110/80kg) 40 Double Unders 30 Pushups (^HSPU) 60 Double Unders 30 Wall Ball (9/6kg) (^11.5/10') 60 Double Unders 20 Deadlifts 40 Double Unders ...

05 Nov Monday, 06/11/17

A) AMRAP in 10 minutes: Barbell Complex (45/30kg) (^65/40kg) 5 Situps 100m Run - add 1 cycle of the Complex and 5 Situps each round - Barbell Complex = Power Clean + Push Jerk + Hang Power Clean + Push Jerk B) E2.5M x 5 10 Front Squats ...

05 Nov Sunday, 05/11/17 – Rest day.

03 Nov Saturday, 04/11/17

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint - rest 1 minute ...

02 Nov Friday, 03/11/17

A) With 2 x 20/15kg Dumbbells   AMRAP in 8 minutes: 12 G2OH (2 DB) 12 Front Squats (2 DB) 24 Alt DB Snatches (1 DB) 24 Thrusters (2DB) 48 Hang Power Cleans (2 DB) 48 Alt OH Lunges (1 DB. 24 LH, 24 RH)   - workout courtesy of the WODStock online competition   B) With an 8...

01 Nov Thursday, 02/10/17

Reminder: 5pm CF Kids A) E2M for 7 rounds: 3 Clean and Jerks B) Power "Elizabeth" For time 21-15-9 Power Cleans (62.5/45kg) Ring Dips - 10 minute time cap ...

31 Oct Wednesday, 01/11/17

A) "Christine" 3 rounds for time: 500m Row 12 Deadlifts @BW 21 Box Jumps (20")   B) 7 x 5 HPSU or 7 x 10 KB Alt Push Presses   C) 7 x 5 Weighted Pull-Ups or 7 x 5 Hang Clean Pulls ...