Daily WOD

A) "Fran" For time: 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups or B) Heavy "Fran" For time: 15 - 12 - 9 Thrusters (61/43kg) Strict Weighted Pull-Ups (20/15kg) or C) Double "Fran" For time: 2 x 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups httpv://www.youtube.com/watch?v=tdvpP64JRbA...

A) Power Clean 2RM B) Power Clean Ladder @60% of 2RM Minute #1 - 1 Power Clean Minute #2 - 2 Power Cleans Minute #3 - 3 Power Cleans etc Continue for as long as you are able to complete the required number of Power Cleans within the minute. Flashback to the 2010 CrossFit...

For time: 1000m Row 30 Snatches (35/25kg) 80 Double Unders 20 Snatches (52.5/35kg) 40 Box Jumps (24/20") 10 Snatches (70/45kg) - Snatches may be full or power ...

A) Weighted Dips 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Sumo Deadlift 5RM httpv://www.youtube.com/watch?v=hg_r_LPVMVM...

A) Tabata couplet - alternate movements for 8 cycles. Double Unders Overhead Lunges (20/15kg) B) 4 rounds. Score is the slowest of any of the 4 rounds. 20 Toes-to-Bar 20 Kettlebell Swings (24/16kg) 20 Pushups Rest 2 minutes between rounds.  ...

A) Thruster 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Games Open 12.5 (also 11.6) Incrementing AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 / 12,12 etc Thrusters (45/30kg) Chest-to-Bar Pull-Ups httpv://www.youtube.com/watch?v=bW8zg8g0-SA...

A) Deadlift 10 - 8 - 6 - 4 - 2 - 2 - 2 B) "Diane" For time: 21 -15 - 9 Deadlifts (102.5/70kg) HSPU httpv://www.youtube.com/watch?v=NEnxB3EF6cE...

A) Front Rack Lunges 6 - 6 - 6 - 6 - 6 - 6 (off the deck) B) Bench Press 5 - 5 - 5 - 5 - 5 httpv://www.youtube.com/watch?v=TY-nw4nQj5M&list=PLdWvFCOAvyr24PEtXVHTo7cX2JXnakBix...

All workouts are for time. You may choose to do 1, 2 or 3 workouts in any order. If you are doing more than one workout rest 2 minutes between each one. If you are not completing the workouts as Rx'd then the following time...

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.