Daily WOD

Mo-Billi-ty 6.15pm There are set tasks for each of these stations. These tasks will be explained at the gym. GHD Prowler Farmer's Walk Parallettes Parallel Bars Tyre Flips And now for something (almost) completely different...

Note: Mo-Billi-ty is not on tonight but will be on tomorrow (Tuesday) night at 6.15pm. “Fight Gone Bad” 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Calories) One minute per station. No rest between stations. One minute rest between each round. ...

MOBILITY 7.30am SKILLS - Crossover Symmetry WOD Clean "Willy" 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg - cleaned off the deck) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) [caption id="attachment_7464" align="aligncenter" width="453"] Marc G[/caption]...

Today is Tara Helyar's last day at the box. We're sad to see you go Tara and wish you all the best with the move. A) Back Squat 7-7-5-5-3-3-3-3-3 Hold weight across last 3 sets B) AMRAP in 7 minutes: 10 KB SDHP (24/16kg) 10 RKB Swings (24/16kg) 10 Weighted Lunges (24/16kg) 30 Double Unders [caption...

This weekend the Skills session at 9.30am will be dedicated to the Crossover Symmetry system. It will be a valuable session for everyone to attend as we will be incorporating this into our regular programming to improve upper body stability and strength. The benefits of...

A black RADO watch may have been lost at the gym on Monday night. Please check your gym bags if you were there during the evening classes or let the staff know if you might have seen it. A) Deadlift 7-7-5-5-3-3-3-3-3 Hold weight across last 3 sets B) AMRAP in 5...

2 rounds for time: 500m Row 30 Pullups 20 Shoulder to Overhead (45/30kg) (^62.5/45kg) 5 Rope Climbs 30 Pushups 20 Power Cleans (45/30kg) (^62.5/45kg) ...

Mo-Billi-ty 6.15pm WOD A) High Hang Snatch - ten minutes to work on technique B) "Nancy" 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) [caption id="attachment_7417" align="aligncenter" width="430"] Julie L[/caption]  ...

No rest day for our three teams competing at the Allstar Affiliate Team Series. Go hard guys! Here is one of many great pics from Stef Purcell. Check out her Facebook page for heaps more. [caption id="attachment_7414" align="aligncenter" width="640"] CrossFit Kapow (Photo: Stef Purcell)[/caption]...

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