Workout of the Day

15 Aug Thursday, 16/08/12

For time: 750m Row Then 3 rounds of: 10 Strict Pullups 20 Power Snatches (35/25kg) 400m Run  ...

14 Aug Wednesday, 15/08/12

The gym will be open today for the public holiday at 7am and 4pm only. These will be regular CrossFit classes. WOD This is a 20 minute workout in 2 parts. Part 1 - 15 minutes 1 minute to strip your bar, rack it, prepare weights for Part 2. Part...

13 Aug Tuesday, 14/08/12

The gym will be open on Wednesday for the public holiday at 7am and 4pm only. These will be regular CrossFit classes. WOD “Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (10/6kg) 50 Burpees 50...

12 Aug Monday, 13/08/12

Push Press 3-3-3 Max Effort bonus opportunities ...

11 Aug Sunday, 12/08/12 – Rest Day

10 Aug Saturday, 11/08/12

“Barbara” 5 rounds for time, rest for 3 minutes between rounds: 20 Pullups 30 Pushups 40 Situps 50 Squats httpv://www.youtube.com/watch?v=IyUpsZNzaiE Everyone ready to hit the turbo?...

09 Aug Friday, 10/08/12

Deadlift 3-3-3 Then: Double AMRAP #1 – AMRAP in 7 minutes: 15 Double Unders 10 Box Jumps (24/20") Rest 2 minutes, then: #2 – AMRAP in 7 minutes: 15 KB Swings (24/16kg) 10 Weighted Situps (10kg)  ...

08 Aug Thursday, 09/08/12

Power Snatch / Overhead Squat 3 / 3 3 / 3 3 / 3 Then: Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead Squats (55 /40kg) 10 Muscle-ups httpv://www.youtube.com/watch?v=hD1urrZxK3E Chris Hogan - one of Australia's top CrossFitters shows how to stay composed, work steadily...

07 Aug Wednesday, 08/08/12

“Rosa” 5 rounds for time: 10 Handstand Pushups Run 400m httpv://www.youtube.com/watch?v=yhh-fpUciSs&feature=related...

06 Aug Tuesday, 07/08/12

Back Squat 5-5-5 Weighted Dips 5-5-5  ...