Daily WOD

Tuesday, 09/05/17

A) 6 rounds, not for time: 8 Dumbbell Bench Presses 40m Farmer Carry B) 6 rounds, each for time: 150m Row 15 Toes-to-Bar - rest as required between rounds - score is slowest round This photo goes back a few years ...

Monday, 08/05/17

A) E2M for 5 rounds: 5 Power Snatches B) 10 rounds for time: 3 Muscle-Ups 5 Burpees Over The Platform 7 Overhead Squats (50/35kg) - 20 minute time cap ...

Sunday, 07/05/17 – Rest day

Saturday, 06/05/17

7am Weightlifting 9am, 4pm 17ML.1 6, 7, 8am CrossFit With a 25 minute running clock 0:00 - 10:00 Buy in: 60/50 Cal Row then AMRAP 30 D-U (^UB) 20 RKBS (24/16kg) (^32/24kg) 30 D-U (^UB) 20 Pushups (^HSPU) 10:00 - 15:00 50 Wall Ball 15:00 - 25:00 Incrementing AMRAP 3 Power Snatches (45/30kg) 3 C2B Pull-Ups 6,6 9,9 3,3 6,6 etc  ...

Friday, 05/05/17

Superset 16 Deadlifts 16 Strict Dips   12 Deadlifts 12 Strict Dips   8 Deadlifts 8 Strict Dips   3 x 4 Deadlifts 4 Strict Dips - rest as required between sets - add weight to dips if bodyweight is easy /h2>...

Thursday, 04/05/17

For time: 40 Wall Ball (9/6kg) 1000m Run 21 Power Cleans (60/40kg) 21 Toes-to-Bar 600m Run 15 Power Cleans 15 Toes-to-Bar 200m Run 9 Power Cleans 9 Toes-to-Bar 20 Wall Ball Rx+ 15-12-9 PC (90/60kg) ...

Wednesday, 03/05/17

Registration for the Masters League closes on Wednesday, May 10. If you are 35 yrs or older you are eligible to register. It is run in similar fashion to the Games Open and we already have a number of members signed up. There are three...

Tuesday, 02/05/17

A) Jerk from racks 3-3-3-2-2-2-1-1-1-1 B) AMRAP in 8 minutes: 2 Plate Plyo Pushups 4 Burpees to plate 6 Plate G2OH (20/15kg) 8 OH Lunge (20/15kg) ...

Monday, 01/05/17 – Labour Day public holiday

8am and 9am classes only. A) Deadlift - build to a heavy 5 B) "Bell" 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg) ...

Sunday, 30/04/17 – Rest Day

Note that there will be two classes only at 8 and 9am Monday for the public holiday. ...