02 Aug Wednesday, 03/08/22
A) Deficit Deadlift 6 x 5 B) AMRAP in 12 minutes: 16 Russian Twists (20/15kg) plate 12 Pull-Ups 8 Burpees (over the plate) ...
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25 Feb Friday afternoon classes
The programmed workout for Friday is still on this afternoon. Heats for Open 22.1 will also begin this afternoon for anyone who would like to give it a go. You don't need to be registered. Regarding tomorrow's classes: - The...
04 Feb Saturday, 05/02/22
CF Kids - 8.40am AMRAP in 25 minutes: 10 DB Thrusters (LH. 20/15kg) 20 Pull-Ups 10 DB Thrusters (RH. 20/15kg) 20 Toes-to-Bar 600m Run ...
07 Nov Monday, 08/11/21
A) E90S x 8 rounds 4 Front Squats 8 Alt KB Push Presses B ) AMRAP in 12 minutes: 16 Situps 12/10 Calories 8 Burpee Box Jumps (24/20”) ...
05 Sep Monday, 06/09/21
A) 0:00 – 12:00 50/40 Calories then AMRAP 10 Ring Dips (^Bar Muscle-Ups) 20 Situps 30 Wall Balls (9/6kg) B ) 17:00 – 29:00 50 RKB Swings (24/16kg) then AMRAP 10 DB Floor Presses (2 x 20/15kg) 20 DB Deadlifts (2 x 20/15kg) 30 Lateral Jumps (across 1 DB....
02 Jul Saturday, 03/07/21
Gym closed - lockdown WOD #4 A) Last chance qualifier #21.1 42-30-18 reps for time: Calories (sub Weighted Stepups) Hang DB Snatch (22.5/15kg) (sub a barbell or kettlebell, or Box Dips) RM - 9.20 Rx'd B ) Alt EMOM x 20 minutes: Odds: 3 - 8 Strict...
10 Jun Friday, 11/06/21
A) “Grace” For time: 30 Clean and Jerks (61/43kg) - minimum of 5 reps per set B ) AMRAP in 12 minutes: 10 Box Jumps (24/20”) 20 Bicycles (L+R=1) 30 RKBS (24/16kg) ...
17 Jul Saturday, 18/07/20
New class times begin today: 6 - 7am CrossFit 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit 10 - 11am CrossFit Kids A) "Yeti" For time: 25 Pull-Ups 10 Muscle-Ups 2400m Run 10 Muscle-Ups 25 Pull-Ups or B) "Abbate" For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run [vc_row css_animation="" row_type="row"...
17 May Monday, 18/05/20
3 rounds for time: 90 Double Unders 21 Wall Balls (9/6kg) 21 Pull-Ups 15 Deadlifts (60/40kg) 15 HSPU 9 Power Snatches (60/40kg) 9 Back Squats (60/40kg) - 8 minute time cap per round - if you get capped complete the next round of D-U then pick up...
10 Apr Saturday, 11/04/20
CrossFit 7.30am Weightlifting technique 8.30am A) AMRAP in 10 minutes: 100m Run 5 Box Stepups (1 x 15/10kg) 200m Run 10 Box Stepups 300m Run 15 Box Stepups 200m Run 10 Box Stepups 100m Run 5 Box Stepups or B) Alternating EMOM x 10 minutes: 20 Alternating Dumbbell Snatches 20 Goblet Squats then C) For time: 200 Double Unders 4...