Daily WOD

Friday, 14/04/23

- 3 rounds - 10 minutes per round @ 0:00 10 KB Thrusters (2 x 16/12kg) From 1:00 – 4:00 AMRAP 1 Wall Walk 3 Burpees 5 Deadlifts @ 5:00 10 KB Thrusters From 6:00 – 9:00 AMRAP 1 Clean 3 Bar Muscle-Ups 5 Box Jumpovers (24/20”) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

13 April, 2023 / 2 Comments

Thursday, 13/04/23

A) Weightlifting or B) 1. 0 – 8:00 AMRAP 500/400m Row 30 Wall Balls (9/6kg) 2. 10:00 – 18:00 AMRAP 200m Run 15 Toes-to-Bar 3. 20:00 – 28:00 AMRAP 20 Wall Balls (9/6kg) 10 Toes-to-Bar 4. 30:00 – 35:00 EMOM 30 Seconds Max Pushups [vc_gallery type="image_grid" images="30678" img_size="full" column_number="2"...

12 April, 2023 / 2 Comments

Wednesday, 12/04/23

A) E2M x 7 10 Overhead Lunges 5 Overhead Squats B) AMRAP in 14 minutes: 5 Power Snatches (62.5/45kg) 15 Situps 45 Double Unders The joy of double-unders. It's worth a re-post. ...

11 April, 2023 / 2 Comments

Tuesday, 11/04/23

A) Push Press E1½M 1 x 10 @ 50% 1 x 8 @ 60% 1 x 6 @ 70% 7 x 5 @ 75%+ B) Back Squat E3M x 5 3 @ 60% 2 @ 70% 1 @ 80% [vc_gallery type="image_grid" images="30671" img_size="full" column_number="2"...

10 April, 2023 / 2 Comments

Monday, 10/04/23

Class times 6am 7.10am 8.30am E3M x 5 A) 6 Devils Presses (2 x 20/15kg) 9 DB Thrusters 12 Calories B) 6 Strict Pull-Ups 9 Hang Power Cleans (62.5/45kg) 12 Wall Balls (9/6kg) ...

09 April, 2023 / 1 Comment

Saturday, 08/04/23

Normal class schedule today (no CF Kids) 5.30am CrossFit 6.30am Weightlifting 7.30am CrossFit 4 x 5 minute intervals A) 50/40 Calories Then AMRAP KB Swings (24/16kg) B) 50 Lunges Then AMRAP Double Unders C) 50 /40 Calories Then AMRAP Pushups D) 50 Box Jumps (24/20”) Then AMRAP Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

07 April, 2023 / 1 Comment

Friday, 07/04/23

Public holiday class times: 6am 7.10am 8.30am A) Dumbbell “T.U.P” For time: 15-12-9-6-3 Power Cleans (2 x 20/15kg DB) Pull-Ups Front Squats (2 x 20/15kg DB) Pull-Ups - 20 min time cap B) Dumbbell Bench Press 5 x 10 ...

06 April, 2023 / 1 Comment

Thursday, 06/04/23

NB: Friday and Monday public holiday class times. 6am 7.10am 8.30am Thursday WOD A) Weightlifting or B) 1. 0 – 10:00 AMRAP 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches 10 Situps 2. 12:00 – 26:00 Alt EMOM 12 KB Gorilla Rows (2 x KBs) 5 – 10...

05 April, 2023 / 2 Comments

Wednesday, 05/04/23

E6M x 5 rounds 15 Toes-to-Bar 250m Row 12 Box Jumpovers (24/20”) 200m Run 9 Power Snatches (52.5/35kg) ...

04 April, 2023 / 2 Comments

Tuesday, 04/04/23

CrossFit Total 1RM Deadlift 1RM Strict Press 1RM Back Squat Sub - 3 x 5 for each ...

03 April, 2023 / 2 Comments