Daily WOD

Tuesday, 05/05/20

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT - 6pm A) OOTB floater AMRAP in 2 minutes: HSPU B) AMRAP in 16 minutes: 20 Lunges 16 KB or DB Snatches (8 x L, 8 x R) 12 Box Jumpovers (24/20”) 8 Deficit Pushups 4 TGU [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

04 May, 2020 / 0 Comments

Monday, 04/05/20

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm A) OOTB #4 For time: 30 - 20 - 10 Situps Thrusters (40/30kg)* * 30 - 20 - 10 Dumbbell (1 x 22.5/15kg) 20 - 14 - 8 Kettlebell (1 x 24/16kg) 35 - 25 - 15 Squat Jumps B) REMOM x...

03 May, 2020 / 0 Comments

Saturday, 02/05/20

Zoom CrossFit - 7.30am Weightlifting - 8.30am - Monday's classes are as per the normal Zoom schedule A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) or B) “Ryan” 5 rft: 7 Muscle-Ups 21 Burpees (6”) - sub 14 C2B Pull-Ups for Muscle-Ups [vc_gallery type="image_grid" images="22743"...

01 May, 2020 / 0 Comments

Friday, 01/05/20

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm A) EMOM x 10 minutes 3 Hang Snatches or B) AMRAP in 10 minutes: 3 Hang Snatches (50/35kg) 6 Box Jumpovers (24/20") 9 Box Dips - then straight into EMOM x 10 minutes of: C) 1 Hang Snatch - increment weight...

30 April, 2020 / 0 Comments

Thursday, 30/04/20

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT 6pm 2 rft: 3-6-9-6-3 Power Clean (70/50kg) Back Squats HSPU 200m Run - subs for HSPU 1-2-3-2-1 Wall Climbs or 3-6-9-6-3 Russian Twists (L+R=1) ...

29 April, 2020 / 0 Comments

Wednesday, 29/04/20

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm HIIT - 6pm A) 3rft: 15 Burpees 30 Wall Balls (9/6kg) 90 Double Unders - 15 minute time cap B) Alternating Tabata 5 Ring Rows (2 seconds concentric, 2 seconds eccentric) Hollow Rocks - sub Bent Over Row for Ring...

28 April, 2020 / 0 Comments

Tuesday, 28/04/20

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT - 6pm 0 – 8:00 AMRAP 100m Run 8 Deadlifts (70/50kg) 8 Pushups 10:00 – 18:00 EMOM 10 – 15 Toes-to-Bar 20:00 – 28:00 AMRAP 10 Box Jumps (24/20”) 8 Deadlifts 8 Strict Dips [vc_gallery type="image_grid" images="22723"...

27 April, 2020 / 0 Comments

Monday, 27/04/20

Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm A) OOTB #3 7 rft: 28 Double Unders 10 Hang Clean and Jerks (40/30kg)* *10 KB HC & J (24/16kg) *14 DB HC & J (22.5/15kg) *14 Kick Sits (bodyweight) B) AMRAP in 7 minutes: 10-8-6-4-2 Kipping Pull-Ups (no butterfly) Front Rack Lunges 30 Situps...

26 April, 2020 / 0 Comments

Saturday, 25/04/20

ANZAC DAY - 5pm Zoom class only “Turns” 5 rft: 15 Push Presses (50/35kg) 21 Front Squats (50/35kg) 400m Run - Ian Turner - “The Untamed Beast” - 2nd Commando Regiment - died July 15, 2017 (36 yrs old – 15+21) [vc_gallery...

24 April, 2020 / 0 Comments

Friday, 24/04/20

Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm - reminder that there is a CrossFit Zoom class at 5pm tomorrow for ANZAC DAY (no morning classes) 0 – 4:00 AMRAP 8 Hang Power Cleans (50/35kg) 12 V-Ups 20 Double Unders 6:00 – 10:00 AMRAP 8 Pull-Ups 12...

23 April, 2020 / 0 Comments