Daily WOD

A) “Karabel”   10 rft: 3 Power Snatches (62.5/45kg) 15 Wall Balls   - 20 minute time cap   or   B) Deadlift "Cindy" (2)   AMRAP in 20 minutes: 5 Pull-Ups 3 Deadlifts @ 60% 10 Pushups 3 Deadlifts 15 Squats 3 Deadlifts   ...

A) FTD Qualifier 18.1   AMRAP in 7 minutes: 11 Push Presses (50/35kg) 30 Double Unders   B) AMRAP in 7 minutes: 200m Row 1 Lap Farmer Carry   C) EMOM x 7 3 Weighted Dips ...

5pm - CrossFit Kids class only   A) Hang Squat Clean 2 RM   B) For time:   30 Hang Squat Cleans (70/50kg)   - 3 Muscle-Up buy-in each minute ...

Skills at 7pm - Pushups, Pegboard, Toes-to-Bar   A) 0 – 10:00 AMRAP 15 Wall Balls (9/6kg) 100m Run 5 Deadlifts (100/70kg)   B) 13:00 – 17:00 EMOM 10 Pull-Ups or 10 Alt DB Snatches   C) 20:00 – 30:00 AMRAP 15 Toes-to-Bar 100m Run 5 Burpees (6”)   ...

RE2M x 3 rounds   1) 50 Double Unders 10 Strict Pull-Ups   2) 10 SDHP 1 minute Plank   3) 50 Double Unders 15/12 Calories   4) 10 Ring Dips 10 Weighted Stepups   5) 10 Bench Presses 20 Situps ...

A) 800m Run 70 Situps 60 Wall Balls (9/6kg) 50 Alt DB Snatches (20/15kg) 40 Pull-Ups 30 Goblet Lunges (20/15kg) 20 Med Ball Cleans 10 Muscle-Ups     or     B) 1. Deadlift 5 x 8   2. 2 rft: 15 LH KB Push Presses (20/12kg) 15 RH KB Push Presses (20/12kg) 30 Burpee Box Jumps (24/20”)   ...

“Macho Man” (mod)   EMOM   0 – 10:00 3 Power Cleans 3 Front Squats 3 Push Jerks   10:00 onwards - add one rep of each movement until failure ...

CrossFit Kids 5pm (no adult class or individual workouts at this time)   “Falkel”   AMRAP in 25 minutes: 8 HSPU 8 Box Jumps (30/24”) 1 Rope Climb (wear shin protection)   Modified: + option* after every second round   *e.g. 20 Calories 4 Prowler Runs 30 Second L-Sit 10 Abwheels ...

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.