Daily WOD

Partner WOD. All movements completed with one partner working and the other resting. With a running clock A) For time: 400m Row (each) Then sharing the reps in sets of 7s, 5s and 3s 21-15-9 Push Presses (50/35kg) Box Jumps (24/20") 21-15-9 SDHP (50/35kg) Pushups - straight into B) AMRAP in 2 minutes: 3 Lateral Burpees (alternating) ...

2 x EMOM for 10 minutes A) 1 Deadlift 30 second Plank B) 5 Ring Dips 10 Situps If you don't watch the whole video just watch from the 20:00 minute mark. It'll give you some perspective on Dave Castro and the passion he has for growing CrossFit as a global community...

A) Hang Power Clean - build to heavy sets of 5 B) MQ 16.3 AMRAP in 15 minutes: 55 Double Unders 15 Chest-to-Bar Pull-Ups 5 Hang Power Cleans (70/47.5kg) ...

- Athletes registered in the Masters League complete the workout to the required standard. For time: 3 rounds of: 8 Toes-to-Bar (ML - Rope Climbs) 12 Deadlifts (100/70kg) (ML - 100/80kg) 16 Kettlebell Swings (24/16kg) 20 Hand Release Pushups (ML - HSPU) 1000m Run 2 rounds of: 15 Power...

6:00am, 8:00am CrossFit A) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups B) Deadlift 1RM 7:00am Barbell Free CrossFit For time: 1000m Row 50 Squats 30 Pull-Ups 1000m Run 50 Box Jumps (24/20") 30 Pushups 100 Double Unders 50 Stationary Lunges (25L, 25R) 30 Toes-to-Bar 7:00am Weightlifting ...

A) 4 rounds: Minute 1: 10 Kettlebell Swings Minute 2: 10 Medball Cleans (9/6kg) Minute 3: 3 Wall Climbs Minute 4: 10 Burpees Minute 5: Rest - Here's some optional extras that you could include: 20 to 40 Double unders 3 to 5 Abwheel Roll-Outs 10 to 30 second Plank 5 to...

A) Clean - heavy singles B) For time: 400m Run 21 Ground to Overhead (20/15kg plate) 9 Bar Muscle-Ups 400m Run 15 Ground to Overhead (20/15kg plate) 7 Bar Muscle-Ups 400m Run 9 Ground to Overhead (20/15kg plate) 5 Bar Muscle-Ups https://www.youtube.com/watch?v=mo5Dwy7dhjA...

A) Overhead Lunge 3 x 10 - off the deck B) For time: 21-18-15-12-9-6-3 Double Unders Situps Deadlifts (85/60kg) - 15 minute time cap ...

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.