Daily WOD

“FGB” style   3 rounds 5 minutes per round 1 minute per station 1 minute rest between rounds   AMRAP 1) Weighted Stepups (12”) 2) 10m Shuttles 3) Situps 4) Double Unders 5) Alternating DB Snatches   - Stepups are to a low surface. Move fast, don’t stop.   Weighted Stepups?? [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

“Incredible Hulk” AMRAP in 20 minutes: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats   @52.5/35kg   - modify by adding a 400m Run to end each round or every second round   HULK - 31 rounds (unbroken) @ 2 250 x bodyweight [vc_row...

For time: 3 x 15 Pushups 15 Hollow Rocks   - rest 1 minute   3 x 15 Wall Balls (9/6kg) 15 V-Ups   - rest 1 minute   3 x 15 Dips 15 Bicycles (L+R = 1)   - rest 1 minute, then AMRAP until 20:00 15 Pushups 15 Wall Balls 15 Dips 30 Lunges   - 5 minute time...

Zoom CrossFit 7.30am Weightlifting - 8.30am   Regional 11.4   With a 25 minute time cap, for time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 OHS (45/30kg)   Scaling - partition as required e.g. 10 rft 5 rft 2 rft   In 2011: Josh Bridges 14:09 Camille L-B 15:11 [vc_gallery...

Zoom CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm   A) For time:   10 to 1 Bench Presses   1 to 10 Bent Over Rows   + 10 Cals per round   or   B) For time:   10 to 1 Strict Pull-Ups   1 to 10 Strict HSPU   + 10 Cals per round   - sub Burpees for...

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm HIIT - 6pm   A) EMOM x 10 minutes   3 Hang Cleans, 1 Jerk   or   B) AMRAP in 10 mins: 3 Hang Cleans + 3 Jerks (50/35kg) 6 Sit Throughs 12 Back Extensions   - straight into EMOM x 10 minutes...

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"...

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...

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"...

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...

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