Daily WOD

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...

Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees to a target 6" above standing reach 30 Snatches (35/20kg) 30 Burpees 30 Snatches (62.5/35kg) 20 Burpees 30 Snatches (75/45kg) 10 burpees AMRAP Snatches (95/55kg) The action starts at 14:50 httpv://www.youtube.com/watch?v=4z_fayol-SI...

A) Cluster (Squat Clean Thruster) 5 RM Touch'n'Go B) Row 5 x 200m Sprints (Rest one minute between sets) Score  = Slowest + Fastest interval ...

A) AMRAP in 20 minutes: 5 Deadlifts (100/70kg) 10 Wall Ball (9/6kg) 15 Situps or B) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats httpv://www.youtube.com/watch?v=lOOsypbsu4g...

A) Weighted Dips 7 x 2 B) #1 3 rounds for time: 2 x (1 Wall Climb + 10 Shoulder Taps) 10 Box Jumpovers (24/20") 30 Double Unders or #2 30 HSPU 30 Burpee Box Jumpovers (24/20") 150 Double Unders ...

A) Push Jerk 4 x 6 x 75% B) For time: Back Squat (Choose your own weight) 2000kg (Men. eg. 20 x 100kg or 40 x 50kg) 1500kg (Women) + 20 Strict Pull-Ups ...

Partner WOD For time: 120 Kettlebell Swings (24/16kg. 15 reps each until complete) *10-10 - 8-8 - 6-6 - 4-4 - 2-2 (Each partner completes a full round before changing over) *Cleans (45/30kg) (^62.5/45kg) *Toes-to-Bar *Pushups Then 800m Run (Together) ...

All the best to the team throwing down at the Gold Coast Teams Hit Out. Stef P, Sharelle, Gemma, Chris P, Milo and Speedy. Go you good things! WOD Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes: 5 Shoulder to Overhead (52.5, 35kg) 10...

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.