Daily WOD

2 x 10 minute AMRAPs A) 5 Pull-Ups (^Strict) 10 Ring Dips (^Strict) 30 Double Unders (2 D-Us = 1 rep) (^UB) B) 5 Front Squats (60/40kg) (^80/55kg) 10 Russian KB Swings (24/16kg) (^32/24kg) 15 Situps (^T2B) httpv://www.youtube.com/watch?v=eeZiHM7_V6M...

A) Snatch 3 - 3 - 3 - Each set is three single lifts, only pausing between reps to reset from the floor. B) 10 rounds for time: 3 Deadlifts (100/70kg) (^125/90kg) 6 Lateral Burpees (^Double Jump) httpv://www.youtube.com/watch?v=u_RzyIJi8qc...

Either solo or as a partner WOD “Morrison” 50-40-30-20-10 reps for time: Wall Ball (9/6kg) Box Jumps (24/20") Kettlebell Swings (24/16kg) - If working with a partner today you can divide the reps any way you choose, in any order, just get the reps done. ...

Alternating on the minute for 20 minutes: - 5 Push Presses (cleaned + optional 6 Dumbbell Power Snatches) - 10 Toes-to-Bar (+ optional 6 Pistols) 2011 Games httpv://www.youtube.com/watch?v=9d1mgSmTuXc...

For time: 1000m Row 5 Rope Climbs (LONG SOCKS!) 80 Double UNders 1000m Run 80 Double Unders 5 Rope Climbs 1000m Row (+ 30 Strict Pull-Ups Rx+) Trev and Amanda in Vegas ...

"CFT" (CrossFit Total) After an adequate warm up for each of the movements three attempts are made to find your max effort. A) Back Squat 1RM B) Press 1RM C) Deadlift 1RM Your "CrossFit Total"  = Back Squat + Press + Deadlift ...

 HAPPY BIRTHDAY KRIS! For time: 50 Pull-Ups + 400m Run 15 Power Snatches (45/30kg) 15 Ring Pushups 400m Run 15 Overhead Squats (45/30kg) 15 Ring Pushups 400m Run 15 Snatches (45/30kg) 15 Ring Pushups Photo credit: Billi Milovanovic ...

The gym is closed today and back to the normal schedule tomorrow. If you've still got some relaxing to do this weekend we will be at the Sherwood Arboretum (carpark accessed off Jolimont St, Sherwood) from 3.30pm. Bring nibblies to share and your own beverages. It’s a great...

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.