Daily WOD

For time: 1000m Row then 30-20-10 Wall Ball (9/6kg) (^11.5/10') Pull-Ups (^10/5kg DB. No butterfly) Situps (^GHD) then 100 Double Unders -If you finish under: 15 minutes + 50 Burpees 16 minutes + 40 Burpees 17 minutes + 30 Burpees 18 minutes + 20 Burpees 19 minutes + 10 Burpees Score = Time taken to complete main workout / Total...

A) 15 minutes to find max load of the following complex: 1 Press 3 Push Presses 5 Push Jerks B) 15 minutes to find: Split Jerk 3RM ...

Happy 21st Paige! Touch'n'Go Power Clean 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 Score = Total load of successful sets eg. (10 x 30) + (8 x 40) + (6 x 50)...

“Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups ...

A) For time: 400m Row 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 40 Wall Ball (9/6kg) - 7 minute time cap B) Back Squat 10 - 10 - 10 ...

6:00am, 8:00am - CrossFit A) 10-9-8-7-6-5-4-3-2-1 Chest-to-Bar Pull-Ups - 5 Clusters each round (50/35kg) or B) 10-8-6-4-2 Muscle-Ups - 5 Clusters each round (70/50kg) 7:00am - BBF For time: 15 Box Jumps (30/24") 40 Pull-Ups 15 Box Jumpovers (30/24") 400m Run 15 Box Jump + Squat (30/24") 40 Toes-to-Bar 15 Burpee Box Jumps (30/24") 400m Run 7:00am - Weightlifting and HH ...

AMRAP in 20 minutes: 800m Row Then 2 x 10 Deadlifts (100/70kg) (^140/100kg) 40 Double Unders 20 Alt KB Power Cleans (24/16kg) (^G2OH) 40 Double Unders 60 Second Plank Score = Total Reps - Every 10m on the Rower = 1 rep - A full round = 420 reps (80+ 2 x [10+40+20+40+60]) https://www.youtube.com/watch?v=BSOhFOefJ2w  ...

3 x 7 minute EMOMs A) 3 Hang Cleans B) 2 Rope Climbs 7 / 4 Pushups C) 5 Rollouts 5 Weighted Situps ...

A) "Helen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups or B) "Nancy" 5 rft: 400m Run 15 OHS (45/30) ...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.