Daily WOD

Saturday, 23/05/15

7.30am MOBILITY CANCELLED FOR TODAY “Abbate” For time: 1.6km Run 21 Clean and Jerk (70/47.5kg) 800m Run 21 Clean and Jerk (70/47.5kg) 1.6km Run ...

22 May, 2015 / 6 Comments

The Pacific Regionals - which includes individual athletes and teams from Australia, New Zealand and Asia - starts today. Follow the action at games.crossfit.com Friday WOD 2 rounds for time: 800m Row 20 KB Front Squats (2x 24/16kg) 200m KB Farmer Carry (2x 24/16kg) 20 DB Weighted Situps (1x 20/15kg) 20 DB Ground to Overhead...

21 May, 2015 / 3 Comments

Thursday, 21/05/15

"Lynne" 5 rounds for total reps: Max reps Bench Press (BW / .75BW) Max reps Pull-Ups - If you are capable of 15+ consecutive kipping pull-ups then do Strict "Lynne" - If you aren't able to do at least 5 reps of either movement to Rx'd standard perform 10 appropriately...

20 May, 2015 / 3 Comments

Wednesday, 20/05/15

4 rounds for time: 15 Power Cleans (52.5/35kg) 15 Box Jumps (24/20") 15 KB Swings (24/16kg) 15 Ring Dips httpv://www.youtube.com/watch?v=JHRR81RttNY...

19 May, 2015 / 2 Comments

Tuesday, 19/05/15

A) Front Squat 5 RM B) 7 rounds for time: 5 Deadlifts @70% 5 Chest-to-Bar Pull-Ups httpv://www.youtube.com/watch?v=aes_TVAAzCc...

18 May, 2015 / 2 Comments

Monday, 18/05/15

Well done to Kris Corrie who had a big weekend of competition. At Cougars on Saturday he qualified for the Nationals in weightlifting and on Sunday, in the CrossFit Electrify competition, he placed third after the initial workouts were completed but withdrew from the final....

17 May, 2015 / 3 Comments

Sunday, 17/05/15 – Rest Day

httpv://www.youtube.com/watch?v=Rj8Ry_KSoN0...

17 May, 2015 / 0 Comments

Saturday, 16/05/15

A) “Helen” 3 rounds for time: 400m Run (^800m) 21 KB Swings (24/16kg) (^32/24kg) 12 Pull-Ups (^C2B) or B) For time: 300 Double Unders 100 Push Presses (45/30kg) - Scaling: #1 10 rft: 30 Double Unders, 10 PushPresses #2 5 rft: 30 Double Unders, 10 Push Presses httpv://www.youtube.com/watch?v=-Y4_0QtOTv4...

15 May, 2015 / 1 Comment

Friday, 15/05/15

Weightlifting with Paige - 5am, 8.30am, 5pm. Check the Facebook page for details. Open Gym with April - 4pm Gymnastics. Accessory strength on the rings. Friday WOD Back Squat 7-7-7-5-5-5-3-3-3 (Optional extra - half reps of the Open Gym met con) Open Gym metcon For time: 1000m Row 800m Run 60 Situps 40 Box Jumpovers (24/20") 20...

14 May, 2015 / 2 Comments

Thursday, 14/05/15

“The Chief” AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats - Rest 1 minute between cycles - Repeat for 5 cycles - Begin each new cycle where the last one left off - Score = Total rounds completed + extras ...

13 May, 2015 / 2 Comments