Daily WOD

"Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar Run 400m 45 Wall Ball (9/6kg) 400m Run 45 Kettlebell Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Weighted Lunges (70/50kg) 400m Run - You will need to be prepped and ready to go fairly quickly so here are the scaling/modifying options for you...

A) Press EMOM for 6 minutes: 3 x 80% B) For time: 800m Run 40 Situps (^T2B) 20 Pushups (^HSPU) If you choose to watch through YouTube you get the subtitles. httpv://www.youtube.com/watch?v=3th_fZtE4OQ...

"Regional 11.4" For time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 Overhead Squats (45/30kg) *25 minute cutoff Scaling Option #1 - AMRAP in 20 minutes: 10 Pull-Ups, 10 KB Swings, 10 Double Unders, 10 OHS This workout is going back four years now. I have posted some times from the 2011 Regionals from...

A) Clean 1RM B) 200m Farmer's Walk - accumulate 200m by completing 20 x 10m shuttles - begin with 50% of your deadlift 1RM (total weight of both handles) - increase load every 20m until you get close to/reach/surpass DL 1RM at about set #5 or #6 - decrease load on each...

For time: 2 x 50 Wall Ball (9/6kg) 25 Deadlifts (60/40kg) (^85/60kg) Rest 1 minute 4 x 15 Toes-to-Bar (^Unbroken 5's) Rest 1 minute after each set of 15 3 x 12 Push Press (45/30kg) (^52.5/35kg) 12 Box Jumps (24/20") Thanks to CF Loganholme for the workout. [caption id="attachment_8596" align="aligncenter" width="640"] Patrina freestylin' again.[/caption]...

2 x 10 minute AMRAPs - 45 reps per round on each workout - score = total reps for each A) 5 Pull-Ups (^Strict +10/5kg) 10 Alt KB Power Cleans (1 x 24/16kg) (^1 x 32/24kg) 90m Sprint (3m = 1 rep) B) 5 Hang Power Snatch (40/30kg) (^55/40kg) 10 Dips (^Ring Dips) 30 Double...

Squat Day! - Overhead Squat - Front Squat - Back Squat For each type of squat: Experienced - 3 x 3 x 85 - 90% Intermediate - 3 x 3 x 80 - 85% Beginner - 3 x 6 ...

We're revisiting this workout from Jan 23. The challenge of course is to improve on your last effort both in the 5RM and the metcon. You might choose to go with the same weight as last time in the metcon and try to go faster...

The 2009 CrossFit Games Men's Triplet included Australia's Steve Willis - "The Commando". The final heat begins at 17:30. The event was an 8 minute AMRAP of 4 Deficit HSPU, 8 KB Swings (32kg), 12 GHD Situps. httpv://www.youtube.com/watch?v=KxYgT8bHMho...

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.