Daily WOD

Wednesday, 28/02/18

9 x Superset 7 Bench Presses + a choice of: 10 Burpee Box Jumpovers (24/20") 10 HSPU 10 Ring Dips 10 Pull-Ups 100m Sandbag Run eg. Rounds 1, 2 and 3 - 7 Bench Presses + 10 Burpee Box Jumpovers (each round) Rounds 4, 5 and 6 - 7 Bench Presses + 10 Pull-Ups (each...

Tuesday, 27/02/18

AMRAP in 20 mins @ 45/30kg   400m Run + 15 reps per rnd rotating between: SDHP, Hang Power Clean, Push Press, Power Snatch, OHS ...

Monday, 26/02/18

5RM CrossFit Total Press 5RM Back Squat 5RM Deadlift 5RM ...

Saturday, 24/02/18

7am Weightlifting with Paige (yes, she's back!) 9.15am CF Kids 6 - 9am CrossFit (The session will run with continuous waves of 20 minutes each. Last wave begins at 8.40am)   A) "Open 18.1" AMRAP in 20 minutes: 8 Toes-to-Bar 10 DB Hang Clean and Jerks (5 x LH, 5 x RH) 14/12Cal Row   B)...

Friday, 23/02/18

The Open is here! The Saturday morning classes will be dedicated to running the Open workout with the possibility of Sunday morning as well depending on how long each of the workouts run for as we still have the CF Kids class at 9.15am and...

Thursday, 22/02/18

5pm CrossFit Kids 3 x 5 minute AMRAPs   A) 1 Deadlift + 1 Rope Climb (bring shin protection)   B) 4 Cleans + 4 Strict HSPU   C) 8 KB Snatches + 8 Burpees (6") ...

Wednesday, 21/02/18

"Open 15.3" AMRAP in 14 mins: 7 Muscle-Ups 50 Wall Ball (9/6kg) 100 Double Unders   Scaling: Muscle-Ups - Reduce M-Up reps, Jumping Bar M-Ups, Transitions, 7 Pull-Ups + 7 Dips Wall Ball - Lighter ball, 25 per round, DB Push Press Double Unders - AMRAP in 3 minutes, 50 per round, Plate Jumps,...

Tuesday, 20/02/18

A) Hang Power Clean 5 - 5 - 5   B) Partner WOD 10 rft: 15 Hang Power Cleans (45/30kg) 200m Run 15 Box Jumps (24/20") ...

Monday, 19/02/18

A) Complex for max load   3 Push Jerks 3 Pause Front Squats   - 2 second pause in squat   B) 5 rft: 9 DB Thrusters* 9 Toes-to-Bar   * Holding two dumbbells (20/15kg), every 3 reps = 1 LH Thruster 1 RH Thruster 1 Reg. Thruster ...

Sunday, 18/02/18 – Rest day.