Daily WOD

Teens and Kids clases

Our CrossFit Teens and CrossFit Kids classes start up for term 1 at the end of this week. For all enquiries call Jim on 0408 590 530. $15 per child per class. Teens - Friday, 4.55pm. Kids - Saturday, 8.40am. [vc_row css_animation=""...

23 January, 2023 / 0 Comments

Monday, 27/03/23

- Please keep booking into classes through the Mindbody app. It can be a bit glitchy but all efforts are appreciated. Thanks everyone. A) Clean 3-3-3-2-2-2-1-1-1-1 B) E4M x 4 20/16 Calories 10 Pushups (^HSPU) 15/12 Calories 5 Hang Power Cleans [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

26 March, 2023 / 0 Comments

Saturday, 25/03/23

A) Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 3 x 4 @ 80% B) AMRAP in 15 minutes: 30 Alt DB Snatches (20/15kg) 15 Pull-Ups 60 Double Unders 15 Pull-Ups 30 Situps [vc_gallery type="image_grid"...

24 March, 2023 / 1 Comment

Friday, 24/03/23

A) “Sham” 7 rft: 11 Deadlifts @ bodyweight 100m Sprint Then B) For time: 100/80 Calories 4 Minute Plank - 12 minute time cap ...

23 March, 2023 / 2 Comments

Thursday, 23/03/23

A) Weightlifting or B) 5 rft: 400m Run 20 Pushups 10 OHS (62.5/45kg) - 25 minute time cap B) E2M x 4 10 Bent Over Rows 15 Reverse Flys ...

22 March, 2023 / 2 Comments

Wednesday, 22/03/23

A) Strict Press 8 x 5 B) E3M x 5 10 Dips 15/12 Calories 50 Double Unders ...

21 March, 2023 / 2 Comments

Tuesday, 21/03/23

A) Deadlift 8 x 5 B) AMRAP in 15 minutes: 15 Toes-to-Bar 5 Strict Pull-Ups 15 Wall Balls (9/6kg) 5 Strict Pull-Ups 1 Minute Wall Sit ...

20 March, 2023 / 2 Comments

Monday, 20/03/23

A) Clean and Jerk 2 x 3 @ 60% 2 x 2 @ 70% 6 x 1 @ 80%+ B) 5 rft: 5 Burpee Box Jumpovers (30/24”) 1 Clean and Jerk - add 1 Clean and Jerk every round - 10 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

19 March, 2023 / 2 Comments

Saturday, 18/03/23

A) “Christine” 3 rft: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20”) - 15 minute time cap or Heavy “Christine” 500m Row 12 DL @ 1.5BW 12 Box Jumps (30/26”) B) E3M x 5 rounds 100m Farmer Carry (2 x KBs) 15 Wall Balls (9/6kg) 15 Pull-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

17 March, 2023 / 1 Comment

Friday, 17/03/23

With a 10 minute time cap for each A) 3-3-2-2-2-1-1-1-1-1 Clean B) For time: 21-15-9 Push Presses (52.5/40kg) SDHP (52.5/40kg) C) For time: 600-400-200m Row 30-20-10 KB Swings (24/16kg) ...

16 March, 2023 / 1 Comment

Thursday, 16/03/23

A) Weightlifting or B) Partner or solo WOD For time: Buy in: 50 Pushups 50 Air Squats then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank Jacks Cash out: 100/80 Calories - 35 minute time cap [vc_gallery type="image_grid" images="30564" img_size="full" column_number="2" grayscale="no"...

15 March, 2023 / 2 Comments