Daily WOD

A) Thruster 7 - 6 - 5 - 4 - 3 - 2 - 1 Then: B) 3 rounds for time: 12 Thrusters (45/30kg) 6 HSPU 6 C2B Pull-Ups 12 Pendlay Rows (52.5/37.5kg) or C) M/T Games 16.6 3 rounds for time: 12 Thrusters (52.5/37.5kg) 6 Bar Muscle-Ups 3 Deadball Cleans (65/50kg) - Rx'd only ...

5 Rounds, not for time: A) 500m Row or Run 10 Cleans or B) 500m Row or Run 5 Rope Climbs (bring your long socks) or C) 500m Row or Run 5 Sandbag Stair Climbs (Up + down = 1) - you will have the option to mix'n'match as well - note that these rounds are not for...

A) AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Strict Pull-Ups 20 Situps 20 Wall Ball (9/6kg) 40 Double Unders or B) M/T Games 16.1 8 Deadlifts (167.5/117.5kg) 40 GHD Situps 80 Double Unders 4 Rope Climbs 80 Wall Ball (9/6kg to 10') 4 Rope Climbs 80 Double Unders 40 GHD Situps 8 Deadlifts (167.5/117.5kg) - 20 minute time cap - Rx'd only  ...

EMOM for 10 minutes at each station: A) 2 Back Squats B) 5 Dumbbell Bench Presses C) 10 Ring Rows ...

0:00 - 5:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - post two scores: 1) time taken for first interval 2) add total time to complete all 4 intervals,...

- Anyone wanting to do "Triple 3" to celebrate Aaron Woods' special moment in Origin 3 you can start it any time before 10:00am, with priority on the rowers given to the class in progress. 6:00, 8:00am CrossFit (Choice of A or B) A) "ClaudiAnnie" 5 rounds for time: 400m Run 20 KB...

A) For time: 1000m Row - compare to 08/07/16 B) Sled Haul - max load in 20 seconds C) For time: 20 Deadball G2S D) Prowler - teams of 3 - 5 minute test ...

“The Chief” AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats – Rest 1 minute between cycles – Repeat for 5 cycles – Score = Total rounds completed + extras – Compare to 14/05/15 https://www.youtube.com/watch?v=rNChOX9HJlw...

CFT 2 A) Clean 1RM B) Overhead Squat 1RM C) Bench Press 1RM https://www.youtube.com/watch?v=pcdwynN7F4E...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.