Daily WOD

- shirts and hoodies have arrived, go and see Loz or Kim at the front desk to pick up your order     A) E90S x 7   2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges     B) Push Press 5-5-5-5-5 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) AMRAP in 7 minutes: 14 Toes-to-Bar 14 Calories 28 Double Unders   B) AMRAP in 7 minutes: 7 Burpees 7 Goblet Squats (20/15kg) 14 Alt DB Snatches (20/15kg)   C) EMOM x 7 rounds 7 Dips 7 Banded Pull-aparts ...

New class times begin today: 6 - 7am CrossFit 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit 10 - 11am CrossFit Kids   A) "Yeti" For time: 25 Pull-Ups 10 Muscle-Ups 2400m Run 10 Muscle-Ups 25 Pull-Ups   or   B) "Abbate" For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run [vc_row css_animation="" row_type="row"...

A) Hang Power Snatch   8-8-6-6-4-4-4-4   - 12 minutes   B) AMRAP in 12 mins: 12 Calories 12 Wall Balls (9/6kg) 36 Double Unders ...

A) Clean and Jerk 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) For time: 18-16-14-12-10-8-6-4-2 OH Lunges (1 x 20/15kg) Calories Box Jumps (24/20”)   We say farewell to this dynamic duo at the end of the week. All the best to Kara and...

A) 0 – 10:00 12 rft: 5 Thrusters (2 x 20/15kg) 5 C2B Pull-Ups   B) 10:00 – 15:00 EMOM 10 KB Swings (24/16kg)   C) 15:00 – 25:00 12 rft: 5 Burpees 5 Hang Power Cleans (60/40kg) [vc_gallery type="image_grid" images="23148" img_size="full" column_number="2" grayscale="no"...

A) E2M x 6 50 Double Unders 10 HSPU 10 Toes-to-Bar   B) Overhead Squat 8-8-6-6-4-4-4-4 - 12 minutes ...

A) AMRAP in 10 mins: 10 Deadlifts (100/70kg) 10 Dips 20 Box Jumpovers (24/20”) 20 Situps   B) AMRAP in 10 minutes: 10 Calories 10 Pushups 20 Squats 20 Bicycles (L+R=1) ...

A) Cluster 1 RM   B) "Daniel" For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters 400m Run 50 Pull-Ups ...

A) AMRAP in 12 minutes: 15/12 Calories 15 Box Jumps (24/20”) 10 Pushups 10 Toes-to-Bar 5 Burpees 5 V-Ups   B) Deadlift 5-5-3-3-2-2-2-2 - 12 minutes ...

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