Daily WOD

Due to the response we had on Saturday the timetable will be adjusted as follows: 6am CrossFit 7am Weightlifting and Barbell Free 8am CrossFit - The Weightlifting class is open to the Development Squad and available to all members as per the current arrangement of $5...

EMOM 0:00 - 5:00 3 Hang Snatches @60% of 1RM Snatch 5:00 - 10:00 1 Hang Snatch @70% of 1 RM Snatch 10:00 - 15:00 5 Power Snatches @60% of 1RM Power Snatch ...

- Comp training trial week starts today. See the Trainers for extra work. WOD 2 x 10 minute AMRAPs A) 200m Row 10 Push Presses (45/30kg) (^62.5/45kg) 10 Deadlifts (45/30kg) (^62.5/45kg) B) 20 Toes-to-Bar 10 Pull-Ups (^Chest-to-Bar) 10 Med Ball Cleans (9/6kg) - Look after your hands - Sub Kick Back Burpees for Pull-Ups if your hands...

6.30am Meeting for those interested in competition training. Check the Facebook post. 7am CrossFit 8am CrossFit A) Allstars Event 3 In teams of 3 For time: 150 Double Unders (50 each) 50 Power Cleans (70/45kg) 120 Double Unders (40 each) 40 Power Cleans (70/45kg) 90 Double Unders (30 each) 30 Power Cleans (70/45kg) B) Power Clean 1RM - 30 minute time cap...

A) 2015 Allstars Event 3 Barbell Complex 1RM Hang Clean Front Squat Jerk B) For time: 30 Thrusters 30 Bar-Facing Burpees ...

AMRAP in 3 minutes: 3 Power Snatches (40/30kg) 6 Pushups 9 Situps - 5 intervals - 1 minute rest between intervals - option to increase weight each interval e.g. 40, 50, 60, 70, 80kg ...

- 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 ...

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