Daily WOD

CFB Partner WODS (Tag in/tag out for each transition) A) AMRAP in 12 minutes: 40 Double Unders 20 Alternating Dumbbell Snatches (1 x 20/15kg) – Each partner does one full round before tagging partner – Score = total reps (60 reps per round) B) For time: 100 Wall Balls (9/6kg) 70 Pull-Ups 50 KB Swings (32/24kg) 40...

A) E2M for 10 minutes: 5 Ring Dips (^10) 10 Front Squats B) E2M for 10 minutes: 5 Toes-to-Bar (^10) 10 S2OH https://www.youtube.com/watch?v=s7dXh00bKCc...

In-house team comp - get your teams together for Saturday April 9. Two men, two women. 3 workouts. Scaled and Rx'd divisions. Thursday WOD For time: 2 km Run 50 Pushups 2km Run 10 Rope Climbs (sub 5 SDHP per rope climb) https://www.youtube.com/watch?v=LTQ8eQDEEm0...

A) Overhead Squat 5 x 5 x 75% or Snatch Balance 5 x 5 B) Back Squat 2 RM In CrossFit the workouts can be so much more than just another workout,  particularly the strength days, Benchmark Girls and Hero WODs which are often repeated.  They are measures of your fitness, primarily as a marker of...

A) Deadlift - 10 minutes to work up to heavy 6s B) "Bradshaw" 10 rounds for time: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 Double Unders https://www.youtube.com/watch?v=nlnf-Jd09o8...

The gym will be open from 10am to 11am Monday.  All members are welcome to come along for an Open Gym session, and registered athletes can come in for 16.5. For the Open Gym there will be a recommended workout on the board. On Saturday, April...

8:30am - CrossFit (no other classes today) With a bar loaded to 40/30kg complete the following for time: 3 rounds of 10 Power Snatches 10 Overhead Squats Rest 2 minutes 4 rounds of 10 Push Presses 10 Back Squats Rest 2 minutes 5 rounds of 10 SDHP 10 Front Rack Lunges 10:00am - Open 16.5 announcement. Heats will begin for registered...

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