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    Daily WOD

    PUBLIC HOLIDAY   Class times: 6.40 - 7.40am Legends + 8 - 9am CrossFit 9.20 - 10.20am CrossFit   Bodyweight Bonanza   For time: 100 Squats 90 Second Plank (15/10kg) 80 Lunges 70 Situps 60 Box Jumps (24/20”) 50 Abmat Back Ext 40 HSPU 30 Kick Sits 20 Ring Dips 10 Burpees OTP   (^ + 30 Double Unders...

    13 August, 2020 /

    To our valued and amazing AK Physiotherapy clients:   Some big changes to AK Physiotherapy are coming very soon. From Monday 17th August our physiotherapy clinic will be operating from 375 Logan Road, Stones Corner. In addition to having treatment...

    13 August, 2020 /

    Class times for the public holiday on Friday: 6.40 - 7.40am Legends + 8 - 9am CrossFit 9.20 - 10.20am CrossFit   Thursday, 13/08/20   A) E45S x 15 1 Clean and Jerk   Then   B) Push Jerk 8 – 8 – 8 - 8   or   C) AMRAP in 12 minutes: 12 Calories 6 Medball Cleans (9/6kg) 6...

    12 August, 2020 /

    Members note: the class times on Friday are 8 - 9am and 9.20 - 10.20am due to the public holiday.   Wednesday, 12/08/20   A) 7 rft:   100m Sprint 15 Pendlay Rows (30/20kg) 50 Double Unders 15 Bicycles (L+R=1)   - rest 2 minutes between rounds   or   B) "Kelly" (solo or partner) 5...

    11 August, 2020 /

    E90S x 5   A)
 7 Push Presses   B) 15/12 Calories   then AMRAP Pushups   C) 20 KB Swings or 7 Back Squats ...

    10 August, 2020 /

    A) “Fran” For time: 21 – 15 – 9 Thrusters (43/30kg) Pull-Ups   or   B) “Heavy Fran” For time: 15 – 12 – 9 Thrusters (61/43kg) Strict Pull-Ups (20/15kg)   then   C) Deadlift 8-6-5-5-5-5 ...

    09 August, 2020 /

    With a 10 minute time cap for each:   A) 10 rft: 2 Man Makers (2 x 15/10kg) 30 Double Unders   B) 60/50 Calories then 10 x 5 Toes-to-Bar 5 SDHP (45/30kg) ...

    07 August, 2020 /

    A) Hang Power Clean - 10 minutes to find your 3 RM   B) 10 to 1 for time: Hang Power Cleans Push Presses Box Stepups (24/20”)   Level – M / F 1 – 20,BW / 15,BW 2 – 30,10 / 20,5 3 – 45,15 / 30,10 4 – 60,20 /...

    06 August, 2020 /

    A) E45S x 15 1 Snatch   Then   B) OHS or Front Squat 8 – 8 – 8 - 8   or   C) AMRAP in 12 minutes: 12 Wall Balls (9/6kg) 6 Strict Dips or HSPU 6 Strict Pull-Ups ...

    05 August, 2020 /

    7 rounds, each for time: 100m Sprint 15 KB Swings (24/16kg) 50 Double Unders 15 Toes-to-Bar - rest 2 minutes between rounds ...

    04 August, 2020 /
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