Daily WOD

The Weightlifting class is now on at 8.45am to lead into the 9.30 class.   Zoom CrossFit - 5.30am, 9.30am, 5pm Weightlifting - 8.45am HIIT - 6pm   For time:   35 – 28 – 21 – 14 – 7   Calories Situps Russian Kettlebell Swings (24/16kg)   
- subs for Calories Burpees 10m Shuttles Mountain...

Note with school going back today (Monday) the 8.15am Zoom session is replaced by a 9.30am session.   Zoom CrossFit - 5.30am, 9.30am, 5pm Legends - 7am HIIT - 6pm   A) Zoom WOD   E3M x 8 rounds   200m Run then AMRAP (incrementing) 3-6-9-etc (+ option to alternate...

For time:   15-12-9 Chest-to-Bar Pull-Ups DB Thrusters (2 x 20/15kg)   straight into   15-12-9 Toes-to-Bar Overhead Squats (50/35kg) ...

REMOM x 5 rounds   10 – 20 Hollow Rocks   20 – 50 Double Unders   5 – 10 Deadlifts   5 – 10 Bench Presses or Strict Presses or 10 – 20 Pushups   AMRAP Calories or 10m Shuttles or Floor Runners [vc_gallery type="image_grid"...

For time: 30 Hang Power Cleans (60/40kg) 15 S2OH (60/40kg) 30 Burpees   20 Hang Power Cleans 10 S2OH 20 Burpees   10 Hang Power Cleans 5 S2OH 10 Burpees ...

For time: 60 Alt DB Snatches (1 x 20/15kg) 20 Bicycles (L+R=1) 50 Box Jumps (24/20”) 20 Bicycles 40 Weighted Lunges (20/15kg) 20 Bicycles 30 Toes-to-Bar 20 Bicycles 20 Strict Pull-Ups 20 Bicycles 10 TGU (20/15kg) 20 Bicycles [vc_gallery type="image_grid" images="22833" img_size="full" column_number="2" grayscale="no"...

A) 0 – 5:00 AMRAP 8 SDHP (45/30kg) 8 Weighted Situps (15/10kg) 8 Dips   B) 5:00 – 10:00 For time: 400m Run 20 Pushups   C) 10:00 – 15:00 - continue AMRAP   D) 15:00 – 20:00 For time: 400m Run 20 Pushups   E) 20:00 – 25:00 - continue AMRAP [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

3 rounds for time:   90 Double Unders   21 Wall Balls (9/6kg) 21 Pull-Ups   15 Deadlifts (60/40kg) 15 HSPU   9 Power Snatches (60/40kg) 9 Back Squats (60/40kg)   - 8 minute time cap per round   - if you get capped complete the next round of D-U then pick up...

A) E2M x 10 rounds   10 Thrusters 10 Burpees     or     B) Alternate E2M for 20 minutes   - at 0, 4, 8, 12, 16 minutes: 10 Thrusters 10 Burpees     - at 2, 6, 10, 14, 18 minutes: 10 Toes-to-Bar 20 to 50 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) 0 – 8:00 800m Run 80 Second Plank 80 Second Wall Sit then AMRAP 8 Pull-Ups 16 Lunges   B) 8:00 – 14:00 600m Run 60 Second Plank 60 Second Wall Sit then AMRAP 6 Pull-Ups 12 Lunges   C) 14:00 - 18:00 400m Run 40 Second Plank 40 Second Wall Sit then AMRAP 4 Pull-Ups 8 Lunges [vc_row css_animation=""...

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