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    0408 590 530
     

    Daily WOD

    ANZAC Day public holiday class times: 6am 7.10am 8.30am   McDonald and Galagher   Complete 2 rounds of the following:   200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg)   200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg)   200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg)   - alternatives...

    24 April, 2023 /

    A) E1½M x 10   Sets 1 – 5 1 Strict Press + 3 Push Presses   Sets 6 – 10 1 Push Press + 3 Push Jerks   B) Back Squat   E3M x 5   2 @ 70% 2 @ 75% 2 @ 80%   Note: Anzac Day public holiday class times: 6:00am, 7:10am, 8:30am [vc_row css_animation=""...

    23 April, 2023 /

    Partner WOD   100 Double Unders (each) 80 Calories 60 KB Swings (24/16kg) 40 Toes-to-Bar 20 Wall Walks 40 Toes-to-Bar 60 KB Swings (24/16kg) 80 Calories 100 Double Unders (each) ...

    21 April, 2023 /

    CrossFit Teens and Kids are on again for Term 4! $15 per child per session.   Teens - Friday 4.55pm Kids (6 - 12 yrs) - Saturday 8.40am   For all enquiries give Jim a call on 0408 590 530. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

    20 April, 2023 /

    - 6 x AMRAP in 4 minutes - Rest 1 minute between intervals   Intervals 1, 3, 5 5 Power Cleans (62.5/45kg) 7 Pull-Ups 9 Air Squats   Intervals 2, 4, 6 5 DB Front Squats (2 x 20/15kg) 7 DB Push Presses 9 DB Hang Power Cleans [vc_row css_animation=""...

    20 April, 2023 /

    A) Weightlifting   Or   B) A) 0 – 12:00 AMRAP 12 Box Jumpovers (24/20”) 10 DB Hang Snatches 8 Burpees   B) 15:00 – 28:00 AMRAP 12 Pushups 10 Goblet Reverse Lunges 8 Weighted Stepups   C) 30:00 – 35:00 50 V-Ups AMRAP Calories ...

    19 April, 2023 /

    - 3 x AMRAP in 7 minutes - Rest 3 minutes between intervals   A) 0:00 – 7:00 EMOM   40 Seconds of Calories   B) 10:00 – 17:00 Incrementing AMRAP   1-2-3-4-5….   Deadlifts (110/75kg) Strict HSPU   C) 20:00 – 27:00 AMRAP   30 Double Unders 3 Strict Pull-Ups [vc_gallery...

    18 April, 2023 /

    A) EMOM x 15   Push Press   Minute: Reps 1-3: 5 4-6: 4 7-9: 3 10-12: 2 13-15: 1   B) E3M x 5   Back Squat 3 @ 65% 2 @ 75% 1 @ 85% ...

    17 April, 2023 /

    6 rft:   400m Run 15 Burpee Box Jumpovers (24/20”) 10 DB Hang Clean and Jerks (1 x 20/15kg) ...

    16 April, 2023 /

    A) “Helen” 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups   Rx+ - Begin each round with 12 Strict HSPU   B) 6 rounds   30 Second Static Hold 30 Second AMRAP Double Unders ...

    14 April, 2023 /
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