Daily WOD

- Reminder of the timetable change for Saturday. The new class times are: 7am 8am A) "Zoe" For time: 30 Muscle-Ups - 10 minute time cap or B) 6 rounds for time: 10 Pull-Ups 10 Ring Dips - 10 minute time cap and C) Incrementing AMRAP in 7 minutes: Box Stepover (24/20". 2 x 15/10kg DB) Kettlebell Swing (32/24kg) - 1,1 / 2,2...

A) Strict Press 7 x 3 x 80 - 85% - every 2 minutes B) Back Squat 3 x 10 x 70% Happy Birthday Camo! ...

For time: 1000m Run 100 Double Unders 800m Run 80 Squats 600m Run 60 Situps 400m Run 40 Pushups 200m Run 20 Burpees ...

- April will be running a Crossover Symmetry workshop at 2pm this afternoon. For more information, click here. - As of next Saturday the class times will change to 7am and 8am due to the small numbers recently in the early classes. If the numbers pick...

A) 4 rounds for time: 15 Chest-to-Bar Pull-Ups 15 Overhead Squats (60/40kg) or B) 4 rounds for time: 15 Burpees 15 Kettlebell Swings (32/24kg) then C) Dips 10 - 10 - 10 - select a challenging standard to complete unbroken sets e.g. strict, weighted, rings, band assisted ...

Partner "Desforges" 5 rounds for time: 12 Deadlifts (102.5/75kg) 20 Pull-Ups 12 Clean and Jerks (62.5/45kg) 20 Knees-to-Elbows - Share workload as required. ...

A) With a 14 minute time cap: 60/45 Cal Row 40/30 Box Jumps (24") Then AMRAP 10 Hang Power Cleans (50/35kg) (^70/50kg) 40 Double Unders Then  B) 6 minutes to find 2RM T'n'G Power Clean (you can only rest in the rack position) https://www.youtube.com/watch?v=9tbIdxrt5lk...

All the best to the Aussies and Kiwis competing at the CossFit Games this week, and especially the locals - CrossFit Rocks in the Team division and Matt Swift in the Masters division 45-49 yrs. A) Split Jerk 2 - 2 - 2 - 2 - 2 B) Front Squat 2 -...

“Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) - Plenty of scaling/modification options are on the board at the gym. This is a tough workout and an excellent test of staying power for your choice of movements. Well done to the Kokoda trekkers! ...

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