Daily WOD

A) Split Jerk 3-3-3 B) For time: 50 Situps (^V-Ups) 2 minute Plank (^UB) C) Team WOD For time: P1, P2 800m Run 50 Wall Ball (9/6kg to 10') P3, P4 600m Run 40 Wall Ball (9/6kg to 10') P6, P7 400m Run 30 Wall Ball (9/6kg to 10') Final Team Heat at 1:12:00 including CrossFit Mayhem Freedom, Froning's team. httpv://www.youtube.com/watch?v=wKxoz6l3uFg...

Choose a workout you haven't done yet. A) Regional 15.2 "Tommy V" For time: 21 Thrusters (52.5/35kg) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs B) Regional 15.6 5 rounds for time: 25 Calorie Row 16 Chest-to-Bar Pull-Ups 9 Deficit HSPU (4.5/3") C) AMRAP in 16 minutes: 50 Double Unders (2 DU = 1 rep) 16 KB G2OH + Lunge...

The following workouts are programmed for the next two days so you can get two out of the three done. Each workout has a 16 minute time cap. A) Regional 15.2 "Tommy V" For time: 21 Thrusters (52.5/35kg) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs B) Regional 15.6 5 rounds for time: 25...

A) Power Snatch 3-3-3-3 B) AMRAP in 7 minutes: 5 Power Snatches (50/35kg) 10 Box Jumps (24/20") 15 Pushups httpv://www.youtube.com/watch?v=dVgDtiygtGw...

A) Front Squat 6-6-6-6 B) 1km Run time trial + Optional C) 30 Pull-Ups  and/or  D) 20 Burpees  and/or  E) 10 Muscle-Ups ...

MOBILITY - 7.30am WOD 3 Rounds For Time: 21 Pull-ups 15 Push Presses (60/40kg) 9 Deadlifts (100/75kg) 400m Run ...

A) Weighted Dips 3 x 7 B) For time: 1000m Row 5 Rope Climbs 100 Double Unders C) Optional 30 GHD Situps 30 Hip Extensions 10 Shoot Throughs httpv://www.youtube.com/watch?v=zYB5pjlXQSA...

A) Clean 3 RM B) Mini "JJ" For time: 2-4-6-8-10 Cleans (85/57.5kg) 10-8-6-4-2 Deficit HSPU (15/10cm) ...

For time: 50 Calorie Row 50 Pull-Ups 50 Burpees 50 KB Swings (24/16kg) 50 Wall Ball (9/6kg) 50 Situps 50 Weighted Lunges (24/16kg) ...

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.