Daily WOD

Over the weekend Oz and Jess will be competing in the CrossFit CrossAxed Semper Paratus Challenge. Competition begins tonight with heats for the first event for both males and females starting at 6pm.  There will be an Open Gym from 7-9am on Monday for the public...

Mobility 6:15pm AMRAP in 20 mins 5 Toes to Bar 10 KB swings (24/16kg) 15 x 5m Shuttles (fwd - bwd) [caption id="attachment_1004" align="aligncenter" width="640"] 2 1/2 years and mostly still here...

Healthy Habits Day 2. Stay on target. Be organised and remember why you started. - Front Squat 1 x 10 x 50% of 1RM 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90% With a 5 minute time cap on each...

HEALTHY HABITS starts today. Yay Burpees! MOBILITY 6.15-7.00pm A) "Holleyman" 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102/70kg) or B) 30 rounds for time: 5 Box Jumps (24/20") 3 Power Cleans (62.5/45kg) 1 Turkish Getup (24/16kg) [caption id="attachment_4882" align="aligncenter" width="461"] Gary B[/caption]...

A) Thruster 5 RM B) On the minute for 12 minutes: 2 Thrusters @90% of 5 RM 3 Muscle-Ups httpv://www.youtube.com/watch?v=fc2mZkyb2so...

The next HEALTHY HABITS CHALLENGE begins on October 1. If you want to be involved (no cost) send an email to Sonia – [email protected]  - and she will send you the information. If you have already received all the info you need to email Sonia...

"Betty" 5 rounds for time: 12 Push Press (62.5/45kg) 20 Box Jumps (24/20") [caption id="attachment_4865" align="aligncenter" width="576"] The Phantom[/caption]...

MOBILITY 6.15 - 7.00pm WOD A) Overhead Squat 1 x 10 x 50% 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90%   For time (with a 5 minute time cap for each movement): B) 10 Muscle-Ups and/or C) 200 Double Unders and/or D) 30m Handstand Walk httpv://www.youtube.com/watch?v=gI4DsvaEsQw...

The keys that went missing last night have been found. Thank-you to everybody that checked their gear. WOD For time: 80 Russian Kettlebell Swings (24/16kg) Then 10-8-6-4-2 Power Snatch (62.5/45kg) Toes-to-Bar + Chest-to-Bar Pull-up Combo (T2B+C2B must be combined successfully for each rep) [caption id="attachment_4856" align="aligncenter" width="640"] Maria[/caption]...

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