Workout of the Day

23 Aug Monday, 24/08/15

A) Every 2 minutes for 8 minutes 20/15 Cal Row Then AMRAP Interval 1. and 3. Kettlebell Swings (24/16kg) Interval 2. and 4. Situps B) Every 2 minutes for 8 minutes Interval 1. and 3. 20 Pull-Ups + 200m Run Interval 2. and 4. 20 Burpees + 10 Box Jumps (24/20") C) 8 minutes to find 1RM...

23 Aug Sunday, 23/08/15 – Rest Day

https://www.youtube.com/watch?v=TxYlOcdi5XY...

21 Aug Saturday, 22/08/15

April's Healthy Habits seminar is on at 10:30am at the gym. If you are keen to sign up click here. 6:00am, 8:00am Partner WODs. Share the work as required. A) For time: 100 Double Unders 100 Squat Jumps 80 Double Unders 80 Dumbbell Snatches (1 x 20/15kg) 60 Double Unders 60 Kettlebell Swings (24/16kg) 40 Double...

20 Aug Friday, 21/08/15

CrossFit - 5:00am, 6:00am, 9.30am, 4:00pm Weightlifting - 5:00pm ($5, included in CF+) Open Gym - 5:00pm Gymnastics - 6:00pm WOD A) 2 rounds for time: 30 SDHP (50/35kg) (^3 sets of 10) 30 Pushups (^HSPU) 30 Situps (^T2B) 800m Run B) Weighted Pull-Up 3-3-3-3-3 ...

19 Aug Thursday, 20/08/15

HEALTHY HABITS - Saturday 10.30am. April will be covering the guidelines of the challenge and the benefits to your health and lifestyle. A) Behind the neck Split Jerk 1-1-1-1-1-1-1 B) Front Squat for max load in 5 minutes - Score = reps x kgs - Maximum of 30 reps count towards your score...

18 Aug Wednesday, 19/08/15

A) Power Snatch - 15 minutes to work up to heavy singles B) Games Open 12.2 AMRAP in 10 minutes Incrementing Snatch Ladder 30 x 35/20kg 30 x 62.5/35kg 30 x 75/45kg AMRAP 95/55kg ...

17 Aug Tuesday, 18/08/15

EMOM for 7  minutes at each station: A) 5 Deadlifts B) 5 Bench Presses 10 Box Jumps (24/20") C) 10 KB Thrusters ...

16 Aug Monday, 17/08/15

A) Clean 15 minutes to work up to heavy singles B) 5 rounds for time: 7 Cleans (50/35kg) (^70/50kg) 14 Kettlebell Swings (24/16kg)  ...

16 Aug Sunday, 16/08/15 – Rest Day

14 Aug Saturday, 15/08/15

6:00am CrossFit - "Hammer" 7:00am Barbell Free workout 7:00am Weightlifting ($5 or included in CrossFit+) 8:00am CrossFit - "Hammer" “Hammer ” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pull-ups 90 Second Rest ----------------------------------- Barbell Free 2 rounds for time: 50 Calorie Row 40 Situps 30 Dumbbell Power Snatches (Alternating. 1 x 20/15kg) 20...