Daily WOD

A) Back Squat 1 x 5 x 50, 60, 70, 80% 4 x 3 x 85%+   B) 6 rft: 5 Power Snatches 10 Pushups   Level – M / F 1 – 20 / 15kg 2 – 30 / 20kg 3 – 45 / 30kg 4 – 60 / 40kg 5 –...

A) E2M   Hang Power Clean Push Jerk   2 x (8+8) 2 x (6+6) 3 x (4+4)   B)
 AMRAP in 14 minutes: 28 Calories 21 Bicycles (L+R=1) 14 Box Jumps (24/20”) 7 Hollow Rocks   ...

E2M x 4 rounds per station   1) 8 KB Swings 200m   2) 4 – 8 Strict Pull-Ups or Muscle-Ups 10 OH Lunges   3) Double Unders HSPU   Level – D-U / HSPU 1 – 20 / 3 2 – 30 / 6 3 – 40 / 9 4 – 50 / 12 5 –...

A) 0 – 12:00 (cap) “Elizabeth” For time: 21 – 15 – 9 Squat Cleans (62.5/45kg) Ring Dips   B) 17:00 – 29:00 Alt EMOM 10 SDHP 10 Push Presses   or   C) 17:00 – 29:00 EMOM 1 Clean ...

A) 3 rft: 21 Burpee Pull-Ups (6”) 15 Box Jumpovers (24/20”) 9 Deadlifts (145/102.5kg)   Scaling: 21 Pull-Ups 15 Box Jumps 9 Deadlifts @70%   - 20 minute time cap   B) AMRAP in 5 minutes: 10 Plate G2OH (20/15kg) 10 OH Lunges 10 Lateral Plyo Pushups [vc_gallery type="image_grid"...

PUBLIC HOLIDAY   Class times: 6.40 - 7.40am Legends + 8 - 9am CrossFit 9.20 - 10.20am CrossFit   Bodyweight Bonanza   For time: 100 Squats 90 Second Plank (15/10kg) 80 Lunges 70 Situps 60 Box Jumps (24/20”) 50 Abmat Back Ext 40 HSPU 30 Kick Sits 20 Ring Dips 10 Burpees OTP   (^ + 30 Double Unders...

To our valued and amazing AK Physiotherapy clients:   Some big changes to AK Physiotherapy are coming very soon. From Monday 17th August our physiotherapy clinic will be operating from 375 Logan Road, Stones Corner. In addition to having treatment...

Class times for the public holiday on Friday: 6.40 - 7.40am Legends + 8 - 9am CrossFit 9.20 - 10.20am CrossFit   Thursday, 13/08/20   A) E45S x 15 1 Clean and Jerk   Then   B) Push Jerk 8 – 8 – 8 - 8   or   C) AMRAP in 12 minutes: 12 Calories 6 Medball Cleans (9/6kg) 6...

Members note: the class times on Friday are 8 - 9am and 9.20 - 10.20am due to the public holiday.   Wednesday, 12/08/20   A) 7 rft:   100m Sprint 15 Pendlay Rows (30/20kg) 50 Double Unders 15 Bicycles (L+R=1)   - rest 2 minutes between rounds   or   B) "Kelly" (solo or partner) 5...

E90S x 5   A)
 7 Push Presses   B) 15/12 Calories   then AMRAP Pushups   C) 20 KB Swings or 7 Back Squats ...

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