Daily WOD

Public holiday class times: 6am 7.10am 8.30am   A) 4 rounds for time:   400m Run 20 Pull-Ups 200m Run 15 Burpee Box Jumpovers (24/20”)   B) 3 rounds not for time:   20 Band Pull-Aparts 1 Minute Hollow Hold ...

Reminder to members that the class times for the public holiday on Monday are: 6:00am 7.10am 8.30am   Please remember to book into the classes through the Mindbody app. ...

Partner WOD   150 Calories (M/F 135, F/F 120) 120 Box Jumpovers (24/20”) 90 Lateral Burpees (over the barbell) 60 Clean and Jerks (62.5/45kg) 30 Bar Muscle-Ups   Then AMRAP Calories until 35:00 ...

5 x 5 minute AMRAPs   400m Run (buy in)   Then AMRAP   10 DB Snatches (20/15kg) 10 DB Goblet Lunges 10 V-Ups (^TTB)   - rest 1 minute between intervals ...

Weightlifting   or   Conditioning   3 x AMRAP in 10 minutes:   A) 15/12 Calories 15 Burpees   B) 15 Wall Balls (9/6kg) 15 Pushups   C) 15/12 Calories 15 DB Push Presses (2 x 20/15kg) ...

A) EMOM x 15 Minutes 1 – 5 5 Deadlifts   Minutes 6 – 10 4 Deadlifts   Minutes 11 – 15 3 Deadlifts   B) AMRAP in 15 minutes:   50 Double Unders 12 KB Snatches (24/16kg) 9 HSPU 6 Power Cleans (52.5/35kg) [vc_gallery type="image_grid" images="30728" img_size="full" column_number="2"...

ANZAC Day public holiday class times: 6am 7.10am 8.30am   McDonald and Galagher   Complete 2 rounds of the following:   200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg)   200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg)   200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg)   - alternatives...

A) E1½M x 10   Sets 1 – 5 1 Strict Press + 3 Push Presses   Sets 6 – 10 1 Push Press + 3 Push Jerks   B) Back Squat   E3M x 5   2 @ 70% 2 @ 75% 2 @ 80%   Note: Anzac Day public holiday class times: 6:00am, 7:10am, 8:30am [vc_row css_animation=""...

Partner WOD   100 Double Unders (each) 80 Calories 60 KB Swings (24/16kg) 40 Toes-to-Bar 20 Wall Walks 40 Toes-to-Bar 60 KB Swings (24/16kg) 80 Calories 100 Double Unders (each) ...

CrossFit Teens and Kids are on again for Term 2! $15 per child per session.   Teens - Friday 4.55pm Kids (6 - 12 yrs) - Saturday 8.40am   For all enquiries give Jim a call on 0408 590 530. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

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