Daily WOD

Thursday, 14/09/17

5am Weightlifting with Paige is on today (Thursday) instead of Friday. Gymnastics will be back next week.   Reminder that Saturday is a 7am CrossFit session only.   WOD   A) Alt EMOM for 16 minutes: 5 Strict Presses 10 Toes-to-Bar B) With a 10 minute time cap: 50/40 Cal Row Then AMRAP 2,2,2 / 4,4,4 / 6,6,6 etc Push...

Wednesday, 13/09/17

A) Alt EMOM for 16 minutes: 10 Burpees (6") 10 KB Swings (32/24kg) B) For time: 800m Run 30 Situps 40 Double Unders 20 Situps 40 Double Unders 30 Situps ...

Tuesday, 12/09/17

A) Front Squat 8-8-8-8-8 B) Overhead Squat 2-2-2-2-2   ...

Monday, 11/09/17

A) Cluster 3 RM B) 3 rounds for time: 7 Clusters (62.5/45kg) 7 Muscle-Ups ...

Sunday, 10/09/17 – Rest day.

Saturday, 09/09/17

7am Weightlifting 6, 7, 8,am CrossFit 9:15am Kids   "3 Wise Men"   "Ben" AMRAP in 4 mins: 5 Hang Snatches (62.5/45kg) 10 Lateral Burpees   Rest 2 minutes   "Beau" AMRAP in 4 mins: 10 Power Cleans (62.5/45kg) 20 Pull-ups   Rest 2 minutes   "Jeremy" AMRAP in 4 mins: 15 Box Jumpovers (24/20") 30 Wall Ball (9/6kg) ...

Friday, 08/09/17

A) Back Squat 1 RM B) Push Jerk 1 RM C) AMRAP in 5 minutes: 5 Burpees 5 Toes-to-Bar 5 Push Jerks @ 60% ...

Thursday, 07/09/17

A) Snatch - 20 minutes B) Clean and Jerk - 20 minutes https://www.youtube.com/watch?v=oWNSNtC6Kmc...

Wednesday, 06/09/17

A) Bench Press 1 RM B) 5 rft: 400m Run 10 Pushups 10 KB Swings (32/24kg) 10 Pushups ...

Tuesday, 05/09/17

Each for time:   0:00 - 5:00 40 Cal Row 30 Wall Ball (9/6kg)   5:00 - 10:00 40 OHS (45/30kg) 30 Box Jumps (24/20")   10:00 - 15:00 40 Situps 30 DB Thrusters (2 x 15/10kg)   15:00 - 20:00 400m Run 30 Toes-to-Bar ...