Daily WOD

Thursday, 02/02/17

A) 3 rounds, not for time: 7 Dips (weighted) 20 Pushups B) Hang Power Clean - 10 minutes to build to a heavy 5 C) Every 30 seconds for 8 minutes: 1 Hang Clean ...

Wednesday, 01/02/17

A) Overhead Squat 10 - 10 - 10 - no racks B) 3 rounds for time: 15 Chest-to-Bar Pull-Ups 12 Box Jumps (24/20") 9 Power Snatches (45/30kg) ...

Tuesday, 31/01/17

Tabata - 8 intervals per station of  20 seconds work followed by 10 seconds of rest A) Row (total cals) B) Double Unders (total reps) C) 5m Shuttles (total shuttles) D) Situps (total reps) / Handstand accessory work E) Deadball hold  ...

Monday, 30/01/17

For time. Buy in: 22 HSPU, 1000m Run Then 3 x 9 Deadlifts (60/40kg) (80/55kg) 8 Cleans (60/40kg) (80/55kg) 7 Jerks (60/40kg) (80/55kg) Cash out: 22 HSPU ...

Sunday, 29/01/17 – Rest Day

Saturday, 28/01/17

4pm session this afternon (Saturday) for members registering for the Open. Morning WOD - 6:00, 7:00, 8:00am CrossFit 0:00 - 8:00 5 rounds for time: 5 LH Dumbbell G2OH (1 x 20/15kg) 5 RH Dumbbell G2OH (1 x 20/15kg) 10 Box Jumpovers (24/20") 8:00 - 13:00 Rest 13:00 - 25:00 Incrementing AMRAP of: 3 Power...

Friday, 27/01/17

A) 10 Rope Climbs - not for time B) Superset x 5 10 Bench Presses 10 Deadlifts (subs available if you're looking for an alternative after "Scottie")  ...

Thursday, 26/01/17 Australia Day

6am and 7am classes only today. 6am "Scottie" With an 18 minute time cap complete 10 rounds for time: 10 m Farmer Carry (2 x 32/24kg) 5 Strict Pull-Ups (undergrip) 10 m Farmer Carry 5 Burpees 5 Deadlifts (120/80kg) 7am A) With a 4 minute time cap: 400m Run Then AMRAP 5 Toes-to-Bar 1 Wall Climb B) 2 rounds for time: 21 OHS...

Wednesday, 25/01/17

For the Australia Day Public Holiday on Thursday there will be two time slots with different workouts in each. At 6am we will be running a Hero WOD that was programmed for the Australian Hero Games: “Scottie”. At 7am there will be a different workout which will...

Tuesday, 24/01/17

For the Australia Day Public Holiday on Thursday there will be two time slots with different workouts in each. At 6am we will be running a Hero WOD that was programmed for the Australian Hero Games. Here is the link for the details of this...