Daily WOD

"Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Burpee Pull-Ups 10 KB Swings (32/24kg) 200m Run ...

E2M Back Squat 5 @70% 3 @ 75 % 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% 5 @ 80% 3 @ 85% 1 @ 90% 15 Front Squats @ 50% of Back Squat 1RM ...

A) Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) AMRAP in 10 minutes: 40 Double Unders 10 C2B Pull-Ups 10 Hang Power Snatches (45/30kg) Photo credit: Michael Coppola Photographics ...

6, 7, 8am CrossFit 7am Weightlifting 9.15am CrossFit Kids A) AMRAP in 20 minutes: 8 Deadlifts (100/70kg) 8 Lateral Burpees 12 Squats 200m Run or B) "DG" AMRAP in 10 minutes: 8 Toes-to-Bar 8 DB Thrusters (15/10kg) 12 DB Lunges (15/10kg) ...

"TK" AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 KB Swings (32/24kg) ...

A) Power Snatch 5 x 4 x 85% of PS 1 RM   B) Snatch Pull 5 x 4 x 90% of Snatch 1 RM   C) Back Squat 3 x 10 @ 70% ...

A) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups   Then   B) Bench Press 3 x 10 @ 70%   or   C) Weighted Dips 3 x 10 ...

0-5:00 40 HSPU or 10 Wall Climbs   5:00-10:00 80 Double Unders 40 Situps   10:00-15:00 800m Run   15:00-20:00 80 Double Unders 40 Pushups   20:00-25:00 40 Cal Row 40 Grasshoppers   25:00-30:00 800m Run ...

A) Clean and Jerk - 15 minutes to build to heavy singles B) "DT" 5 rounds for time: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) ...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.