Daily WOD

A) AMRAP in 10 minutes   Open 18.1 (half)   8 Toes-to-Bar 10 DB Hang Clean and Jerks (5L, 5R. 22.5/15kg) 14/12 Cal Row   B) E2M x 5 rounds   8 Bulgarian Split Squats (L) 8 Bulgarian Split Squats (R)   C) EMOM x 10 minutes   4 Deadlifts ...

A) "Luce"   3 rft:   1km Run 10 Muscle-Ups 100 Squats   (10/5kg vest)   - subs: 20 Chest-to-Bar Pull-Ups (for Muscle-Ups)   20 Weighted Stepups (for Squats)   or (due to possible poor weather)   B) “Bradshaw” 10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 Double Unders   ...

A) E90S x 7 rounds 2 Bench Presses   B) 5 rft: 8 Hollow Rocks 16 KB Swings (24/16kg)   ...

With a 30 minute time cap:   Buy in: 60 Situps 50/40 Calories 40 Pushups 30 Alt DB Snatches (20/15kg) 2 minute Plank 1 minute Wall Sit   Then AMRAP   40 Double Unders 10 Toes-to-Bar 10 OH Lunges (20/15kg) 30 Second LH Side Plank 30 Second RH Side Plank ...

A) Press 3RM   - pause at the shoulder each rep   B) Push Press 3RM   - pause at the shoulder each rep   C) Back Squat 5 – 5 – 5 – 5 - 5   ...

HIIT - 7pm tonight (Tuesday) SKILLS - 7pm tomorow night (Wednesday). This week's skill focus is Muscle-Ups.   A) Hang Snatch Pulls 5-5-5   B) Hang Power Snatches 5-5-5   C) AMRAP in 12 minutes: 5 Ring Dips 10 Deadlifts (50/35kg) 100m Run ...

A) Clean and Jerk   - 15 minutes   B) Alt E2M x 5 rounds:   1) 3 Clean and Jerks + 15/12 Calories   2) 5 – 10 Strict Pull-Ups + 10 Box Jumps (24/20”) ...

This workout is dedicated to recognising the devastating impact on human and native lives from the recent and ongoing bushfires, and also the courage and perseverance of so many to help each other find a way through this disaster.   With many fake fundraising websites around, the...

Over the next three weeks all Friday afternoon sessions will be regular CrossFit classes - 4, 5, and 6pm.   When the Teens classes resume on January 29 (Tuesday) the Friday afternoon sessions will be: 4pm - CrossFit 5pm - Teens + Open Gym 6pm - CrossFit   A) 5 rounds of:   2 Presses 4...

- regular class at 5pm (CF Kids begins January 30)   A) Bench Press 3 RM   B) Back Squat 3 RM   C) 10 rft: 3 Burpees (6”) 6 Alt DB Snatches (20/15kg)   - 7 minute time cap   ...

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