Daily WOD

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...

HAPPY BIRTHDAY OZ! *EASTER WEEKEND - Slight change to the previously announced schedule. Friday 8.30am - CrossFit class available to all members. It would be great if you can hang around afterwards and cheer on the registered athletes who will be throwing down in the last workout for...

A) Deadlift 15-12-9-6-3-3-3 or B) Cluster 15-12-9-6-3-3-3 then C) AMRAP in 5 minutes: 20 Double Unders 5 Burpees (6" target)  ...

A) Hang Power Clean 15-12-9-6-3-3-3 Then for time: B) 40 Pull-Ups and/or C) 30 Toes-to-Bar and/or D) 20 Muscle-Ups - 7 minute time cap. - If you choose to do more than one they must be completed in alphabetical order. i.e. BCD or BC or BD or CD. ...

For time: 40 Box Jumps (24/20") *30-20-10 *Situps *KB Thrusters (50% LH, 50% RH. 1 x 24/16kg) 400m Run *10-20-30 *Pushups *KB Swings (24/16kg) ...

The program for Saturday will simply be waves of 8 (max, unless non-registered athletes sub out the Row) every 20 minutes starting at 6am prioritising order of arrival. This includes the Barbell Free option which will be the same as 16.4, subbing Kettlebell Swings for...

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