Daily WOD

A) Strict Press 10-8-6-4-2-2-2-2 B Push Press For total reps. 2 x Max Effort at 90% of heaviest set from A) C) Back Squat 10 RM - 2 attempts (max) - Warm up in sets of 3 reps or less. A set of 4 or more reps will be an attempt at the 10RM.  ...

A) Every 2 minutes for 8 minutes 20/15 Cal Row Then AMRAP Interval 1. and 3. Kettlebell Swings (24/16kg) Interval 2. and 4. Situps B) Every 2 minutes for 8 minutes Interval 1. and 3. 20 Pull-Ups + 200m Run Interval 2. and 4. 20 Burpees + 10 Box Jumps (24/20") C) 8 minutes to find 1RM...

April's Healthy Habits seminar is on at 10:30am at the gym. If you are keen to sign up click here. 6:00am, 8:00am Partner WODs. Share the work as required. A) For time: 100 Double Unders 100 Squat Jumps 80 Double Unders 80 Dumbbell Snatches (1 x 20/15kg) 60 Double Unders 60 Kettlebell Swings (24/16kg) 40 Double...

CrossFit - 5:00am, 6:00am, 9.30am, 4:00pm Weightlifting - 5:00pm ($5, included in CF+) Open Gym - 5:00pm Gymnastics - 6:00pm WOD A) 2 rounds for time: 30 SDHP (50/35kg) (^3 sets of 10) 30 Pushups (^HSPU) 30 Situps (^T2B) 800m Run B) Weighted Pull-Up 3-3-3-3-3 ...

HEALTHY HABITS - Saturday 10.30am. April will be covering the guidelines of the challenge and the benefits to your health and lifestyle. A) Behind the neck Split Jerk 1-1-1-1-1-1-1 B) Front Squat for max load in 5 minutes - Score = reps x kgs - Maximum of 30 reps count towards your score...

A) Power Snatch - 15 minutes to work up to heavy singles B) Games Open 12.2 AMRAP in 10 minutes Incrementing Snatch Ladder 30 x 35/20kg 30 x 62.5/35kg 30 x 75/45kg AMRAP 95/55kg ...

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

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)  ...

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