Daily WOD

Tuesday, 18/08/15

EMOM for 7  minutes at each station: A) 5 Deadlifts B) 5 Bench Presses 10 Box Jumps (24/20") C) 10 KB Thrusters ...

Monday, 17/08/15

A) Clean 15 minutes to work up to heavy singles B) 5 rounds for time: 7 Cleans (50/35kg) (^70/50kg) 14 Kettlebell Swings (24/16kg)  ...

Sunday, 16/08/15 – Rest Day

Saturday, 15/08/15

6:00am CrossFit - "Hammer" 7:00am Barbell Free workout 7:00am Weightlifting ($5 or included in CrossFit+) 8:00am CrossFit - "Hammer" “Hammer ” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pull-ups 90 Second Rest ----------------------------------- Barbell Free 2 rounds for time: 50 Calorie Row 40 Situps 30 Dumbbell Power Snatches (Alternating. 1 x 20/15kg) 20...

Friday, 14/08/15

Today 5:00am - CrossFit and Weightlifting 6:00am - CrossFit 9.30am - CrossFit 4:00pm - CrossFit and Gymnastics 5:00pm - Open Gym (until 6:00pm) and Weightlifting (until 5:45pm) WOD A) Overhead Squat - 15 minutes to work up to heavy 3's B) AMRAP in 12 minutes: 10 Toes-to-Bar 200m Run 40 Double Unders Me and Krush sharing a moment when all the...

Thursday, 13/08/15

Fantastic turnout for "Gaza" on Wednesday and so many people working hard. It's always good to watch the Partners attack a tough workout like that and the effort to help each other out and push through to the finish. Well done to GT completing it...

Wednesday, 12/08/15

Ekka Show Holiday 7am sharp - Coached Class. The posted workout is very high volume. Consider the scaling options below and come to the gym with a plan. 7am to 9am - Open Gym for people not doing "Gaza".  (Gym closed all other times) If you want to...

Tuesday, 11/08/15

There have been a couple of changes and additions to the timetable. - Monday Open Gym: 7 - 7.30pm. - Friday CrossFit class: 4pm (No Open Gym between 4 and 5pm) - Friday Open Gym: 5 - 6pm The Gymnastics classes on Friday afternoon will alternate between 4...

Monday, 10/08/15

If you have been doing any of the extra classes or are considering this option check out the "CrossFit Plus" membership package in the "Timetable and Pricing" page.  WOD A) 15 minutes to find a heavy 3 x Touch'n'Go Clean B) For time: 21 Power Cleans (45/30kg) (^62.5/45kg) 42 Wall Balls (9/6kg) 15 Power...

Sunday, 09/08/15 – Rest Day