Daily WOD

Saturday, 21/04/16

For the Anzac Day public holiday on Monday we will be running a single session at 8am. The workout will be the hero WOD "Baird". 6am, 8am CrossFit A) "Jack" AMRAP in 20 mins: 10 Push Presses (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24") or B) AMRAP in 20 mins: 5 Shoulder to Overhead (80/55kg) 5...

Friday, 22/04/16

For the Anzac Day public holiday on Monday we will be running a single session at 8am. The workout will be the hero WOD "Baird". Friday WOD A) AMRAP in 20 minutes 100 Double Unders Then 3 x 5 Pull-Ups 10 Pushups 15 Squats or B) AMRAP in 20 minutes 100 Double Unders Then 2 x 5 HSPU 10 Pistols 15...

Thursday, 21/04/16

A) For time 500m Row B) E2M for 5 rounds 4 Bench Presses @ 85 - 90% C) EMOM for 10 mins 5 Ring Rows - Treat this element as a genuine strength session. Full range of motion - arms fully extended at the bottom of the rep, rings touching the pecs at the...

Wednesday, 20/04/16

For time: 5 x 7 Hang Power Snatches + OH Lunge*(40/30kg) 14 Situps 21 SDHP* (40/30kg) + 2km Run - *no dumping - 15 minute time cap for the first five rounds, then you must go for the run - 30 minute time cap to complete the workout so if you get back from the run...

Tuesday, 19/04/16

A) Front Squat 3-3-3-3 @90% B) Hang Power Snatches - heavy triples ...

Monday, 18/04/16

HAPPY BIRTHDAY SANDY! A) Every 90 seconds for 5 rounds: 5 Power Cleans + 1 Rope Climb B) AMRAP in 10 minutes: 50 Double Unders 40 Wall Ball (9/6kg) 30 KB Swings (24/16kg) 20 Toes-to-Bar 10 Front Rack Lunges (60/40kg) ...

Sunday, 17/04/16 – Rest Day

Saturday, 16/04/16

Normal schedule resumes. 6am, 8am - CrossFit 7am - Barbell Free CrossFit, Weightlifting with Paige. All workouts today are barbell free. You can choose from three options: A) "Hortman" AMRAP in 45 minutes 800m Run 80 Squats 8 Muscle-Ups B) "Maupin" 4 rounds for time 800m Run 49 Pushups 49 Situps 49 Squats C) "Tumilson" 8 rounds for time 200m Run 11 Dumbbell Burpee Deadlifts (2...

Friday, 15/04/16

A) "Helen" 3 rounds for time: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups B) 5 x 8 Alt. Dumbbell Ground-to-Overhead ...

Thursday, 14/04/16

Every 3 minutes for 5 rounds of each: A) 2 Split Jerks (singles) 5 Dumbbell Bench Press 30 Double Unders B) 2 Cleans (singles) 10 Dips 30 Double Unders ...