Daily WOD

NO MOBILITY CLASS TODAY SKILLS 9.30am - Handstand Pushups WOD 7.30am, 8.30am “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups If the rain is coming down heavily we will have a non-running option. httpv://www.youtube.com/watch?v=kH_z49kgJVU...

A) Deadlift 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90% B) For time: 25 Burpees (to 6" target) 400m Run 15 Ring Dips 400m Run 25 Burpees (to 6" target) [caption id="attachment_7104" align="aligncenter" width="512"] Maddie L[/caption]  ...

Happy Birthday Tim Henriksen. Three stations. Each station is a five minute AMRAP. A) Row for Calories B) 5 Strict Pull-Ups 10 Box Jumpovers (24/20") 15 Double Unders C) 4 x 10m KB Front Rack Carry (2 x 24/16kg) 20 Situps httpv://www.youtube.com/watch?v=4CQTIbWKmWo&list=UUtcQ6TPwXAYgZ1Mcl3M1vnv httpv://www.youtube.com/watch?v=MAFOrcWXCtU...

CLASSES TODAY- 6am, 7am, 4pm, 5pm only “JJ” 1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg) 10-9-8-7-6-5-4-3-2-1 Deficit Handstand Pushup (6?) httpv://www.youtube.com/watch?v=ozYKEHerKCQ...

EKKA SHOW HOLIDAY CLASS TIMETABLE 6am, 7am, 4pm, 5pm A) Bench Press 1 RM B) With a 15 minute time cap: 40 Wall Ball (9/6kg) 40 KB Swings (24/16kg) Then AMRAP 160m Run (20m = 1 rep) 10 Burpees 10 Alt. One Arm RKB Swing (24/16kg) [caption id="attachment_7077" align="aligncenter" width="427"] Carly B[/caption]...

MOBILITY 6.15pm A) Power Snatch 15 minute to find a heavy triple. Advanced and Intermediate - the triple is three single lifts ie. not touch'n'go. All three lifts must be solid before adding weight. Novice -  work technique. B) For time: 3-6-9-12-15* Power Snatches Toes-to-Bar then 100 Double-Unders. (10 minute time cap.) [caption id="attachment_7066" align="aligncenter" width="430"] Billi[/caption]...

Check out how far our sport has come in 7 years. This is one of the events in the inaugural CrossFit Games which was held at  Dave Castro's family ranch in California, 2007. The male winner that year was James Fitzgerald, the guy Chris Spealler...

All the best to Krusher, Hunty and Joel who are competing in the Semper Paratus Challenge at CrossFit CrossAxed, Morningside. MOBILITY 7.30am SKILLS 9.30am Deadlift WOD 7.30, 8.30am A) “Barbara” 5 rounds for time: 20 Pull-ups 30 Pushups 40 Situps 50 Squats Rest 3 minutes per round. Time = Total time including the rest periods. or B) "Collin" 6 rounds for time: 400m Plate Carry (20/15kg) 12...

A) Power Clean 1 RM B) Alternating OTM for 12 minutes: Odds - 5 Power Cleans @ 75% of 1RM Evens - 5 Muscle-Ups    ...

For time: 1000m Row (Then 3 x ) 10 KB Swings (32/24kg) 10 Alternating KB Power Clean + Lunge (32/24kg) 1000m Run (Then 3 x ) 10 Double Jump Lateral Burpees 10 Overhead squats (60/40kg) httpv://www.youtube.com/watch?v=e2T5S0zBqZ8...

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