Daily WOD

CrossFit Teens and Kids are on again for Term 4! $15 per child per session.   Teens - Friday 4.55pm Kids (6 - 12 yrs) - Saturday 8.40am   For all enquiries give Jim a call on 0408 590 530. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

Tuesday, 26/12/23   Boxing Day holiday - gym closed.   Here's a workout you can complete at home or in a park:   Rotating EMOM for 20 minutes or AMRAP in 20 minutes 1. 20 Squat Jumps or Air Squats 2. 15 Pushups or Box Dips...

Please note the change of class schedule for Monday, Dec 25 through to Wednesday, Jan 3   Monday 25th – closed for Christmas Day Tuesday 26th – closed for Boxing Day Wednesday 27th – 6am, 7.10am (Legends only), 8.30am, 5pm Thursday, 28th -...

PERFORM - 6 x AMRAP in 4 minutes - rest 2 minutes between each #1, 3 and 5 200m Run (buy in) Then AMRAP 3 Squat Snatches (52.5/35kg) 6 Ring Pushups #2, 4 and 6 250/225m Row (buy in) Then AMRAP 3 Thrusters (52.5/35kg) 6 Toes-to-Bar _______________________________ FIT - 6 x AMRAP in...

CFK Perform   - 6 x 4 minute intervals - rest 2 minutes between each interval   A) 30/24 Calories   Then AMRAP 30 Double Unders 3 Wall Walks   B) EMOM 1. 12 Diamond Pushups 2. 12 Dual DB Deadlifts 3. 4 DB Turkish Getups 4. Max Toes-to-Bar __________________________ CFK Fit   - 6 x 4 minute...

A) “Fran”   For time: 21-15-9 Thrusters (43/30kg) Pull-Ups   - 10 minute time cap   B) AMRAP in 12 minutes:   40 DB Snatches 30 DB Box Stepovers 20 Burpees (6”) 1000m Run __________________________ CFK Fit   A) For time: 21-15-9 DB Thrusters Jumping Pull-Ups   - 10 minute time cap   B) AMRAP in 12 minutes:   30 DB Snatches 20 DB Box Stepovers 10 Burpees 600m Run [vc_row css_animation="" row_type="row"...

CFK Perform   A) E1½M x 8   1-4: 1 Muscle Snatch 1 High Hang Snatch 1 Snatch Balance 1 OHS   5-8: 1 Snatch 1 OHS   B) 5rft: 15 Box Jumpovers (24/20”) 12 SDHP (35/25kg) 9 Ring Dips ____________________________ CFK Fit   A) E1½M x 8   1-4: 2 Muscle Snatches 2 High Hang Power Snatches   5-8: 2 Hang Power Snatches or 1 Power Snatch 1...

CFK Perform   A) E3M x 5   10-8-6-6-6 Back Squats   B) - 6 rounds - 1½ minutes per round - 30 seconds rest between rounds   10 Deadlifts Max Calories ____________________________ CFK Fit   A) E3M x 5   10-8-6-6-6 Back Squats   B) - 6 rounds - 1½ minutes per round - 30 seconds rest between rounds   5 - 10 Deadlifts Max...

CFK Perform   A) E1½M x 8   1-4: 1 Power Clean 1 Push Press 1 Power Clean 1 Jerk   5-8: 1 Power Clean 2 Jerks   B) AMRAP - 4 rounds - 3 minutes per round - 1 minute rest between rounds   10 DB Hang Power Cleans 10 Deficit Pushups 100m Run ___________________________ CFK Fit   A) E1½M x 8   1-4: 1...

CFK Perform   EMOM x 35   1: 70 Double Unders 2: 15 Wall Balls (9/6kg) 3: 15 Toes-to-Bar 4: Burpees (max reps. 6”) 5: Rest _______________________________ CFK Fit   A) EMOM x 35   1: 40 Seconds of Double or Single Unders 2: 10 - 15 Wall Balls 3: 10 - 15 Knee...

A) “Nate”   AMRAP in 20 minutes:   2 Ring Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)   B) 3 rounds for quality   10 Jefferson Curls 100 Flutter Kicks ____________________________   CFK Fit   A) “Cindy”   AMRAP in 20 minutes:   5 Pull-Ups 10 Pushups 15 Air Squats   B) 3 rounds for quality   10 Jefferson Curls 100 Flutter Kicks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

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