Daily WOD

A) E90S @ 75%+ of 1RM x 5 rounds   5 Deadlifts   B) Alternating OTM for 16 minutes:   - 5 Bar Muscle-Ups - 15 Wall Balls (9/6kg)   Happy birthday AK 0%. ...

A) E90S @ 75%+ of 1RM x 5 rounds 5 Strict Presses   B) AMRAP in 15 minutes: 30 Double Unders 3 KB or DB Thrusters 20 Situps 3 KB or DB Thrusters 10 Pushups 3 KB or DB Thrusters [vc_gallery type="image_grid" images="22355"...

A) Hang Cluster 5 - 5 - 5   B) Partner WOD AMRAP in 20 minutes: 15 Wall Balls (9/6kg) 200m Run 15 Box Jumps (24/20") 20 Pushups 15 Toes-to-Bar   - partners alternate after each movement ...

5pm - CrossFit Kids only.   4 x 4 minute AMRAPs   A) 0 – 4:00 8/6 Calories 4 Burpees   B) 8:00 – 12:00 8 Alt DB Snatches 4 Ring Dips   C) 16:00 – 20:00 8 Situps 4 Plank Jacks 4 Grasshoppers (L+R = 2)   D) 24:00 – 28:00
 8 Box Jumps (24/20”) 4m HS...

"Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg) - Front Squats are taken off the floor ...

Skills at 7pm - barbell bar path and rowing.   E2.5M x 6 rounds   A) 5 Push Jerks 10 Ring Rows   B) 10 Front Rack Lunges 50 Double Unders ...

A) Snatch Pull + Power Snatch   - touch-and-go - each set is single efforts of the complex   3 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 3 x 1 @ 75% 3 x 1 @ 80%+   B) Dumbbell Bench...

A) E2.5M x 6 rounds 5 Deadlifts B) For time: 27-21-15-9 Calories Thrusters (42.5/30kg) - 15 minute time cap ...

A) “Holleyman” 30 rft: 5 Wall Balls (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) or B) Partner “Helton” 3 rft: 800m Run 30 DB Squat Cleans (2 x 20/15kg) 30 Burpees or solo (scaled) 3 rft: 800m Run 15 DB Squat Cleans 15 Burpees [vc_gallery type="image_grid" images="22278" img_size="full" column_number="2"...

E4M x 6 rounds   40 Double Unders 10 Alt DB Snatches (20/15kg) (^heavier) 40 Double Unders 10 Pull-Ups (^C2B) ...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.