Daily WOD

Sunday, 08/10/17 – Rest day.

Saturday, 07/10/17

7am Weightifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   Next week we farewell Yatzel Rubio. Yatzel has been a member for the past 5 months and is returning to her home town of Mexico City. Initially she was very sad to be leaving Australia but since the earthquakes...

Friday, 06/10/17

A) AMRAP in 12 minutes: 12 Situps 9 Pull-Ups 6 HSPU   B) 3 rounds for time: 40 Wall Ball (9/6kg) 15 Power Cleans (60/40kg) ...

Thursday, 05/10/17

A) Split Jerk - 20 minutes   B) For time: 50 Cal Row 50 Toes-to-Bar ...

Members please note

We have had a strong interest in the option to run a CrossFit Kids class on Thursday afternoons at 5pm. As this was a new addition to the timetable we needed to wait and see if we had the numbers to justify the timetable change....

Wednesday, 04/10/17

A) Snatch - 20 minutes   B) "Jeremy" For time: 21-15-9 OHS (45/30kg) Burpees (6") ...

Tuesday, 03/10/17

4 rounds for time: 25 Push Presses (45/30kg) 400m Run 5 Muscle-Ups 40 Double Unders ...

Monday, 02/10/17

8am session only. Scaling and substitution options are on the board at the gym to moderate the volume in this workout, particularly on the Deadlifts. "Andy" For time: 25 Thrusters (52.5/37.5kg) 50 Box Jumps (24/20") 75 Deadlifts (52.5/37.5kg) 2400m Run 75 Deadlifts 50 Box Jumps 25 Thrusters - if you have a 10/5kg vest, wear it. ...

Sunday, 01/10/17

One session tomorrow at 8am for the public holiday. ...

Saturday, 30/09/17

7am Weightlifting 9.15am CrossFit Kids 6,7,8am CrossFit Linchpin Test 6 4 rounds for time: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU ...