Due to Sandy's absence and the competition at CrossFit Western Front in Ipswich where a number of our coaches and members will be competing both the MOBILITY and SKILLS sessions have been cancelled for today. WOD 6.30, 7.30, 8.30am A) "Coe" 10 rounds for time: 10 Thrusters (45/30kg) 10 Ring Pushups or B) 10 rounds...
Partner WODs A) For time: 5km Row In pairs complete the row by swapping after completing no less than 500m and no more than 750m each time. B) For time: 50 Toes-to-Bar 50 Power Cleans (50/30kg) (^70/45kg) 5 reps each until complete. You may start on different exercises but must do half of the...
A) Deadlift 5-5-5 @ 85 % of 1RM B) For time: 40 HR Pushups 40 SDHP (40/30kg) Gotta have your game face on to lift heavy stuff. Take a lesson or two from Bill and bring yours with you today. httpv://www.youtube.com/watch?v=FgiGNyx8N7w...
HOODIES are in! If you have ordered one bring in your $65 and collect it from one of the staff. There are a couple of extras so if you didn't put an order in there might be one to fit you if you're keen. 3 rounds...
A) 800m Row 50 Situps B) Back Squat 8 x 4 x 80% of 1RM Rest 2.5 minutes between sets. [caption id="attachment_6706" align="aligncenter" width="427"] Tracey M, Kellie K[/caption]...
Mo-Billity 6.15pm WOD For those that missed this on Saturday: A) Power Clean + 5 Push Jerks 20 minutes to work up to a heavy 5 B) “Macho Man Test” Infinite OTM 3 Power Cleans (85/62.5kg) 3 Front Squats (85/62.5kg) 3 Push Jerks (85/62.5kg) For those that have done it: C) Find your 1RM for the following complex: Deadlift + Hang...
All the best to all of our members that are competing today! Once again we have gathered a heap of jumpers, towels and water bottles that have been left behind at the gym. Please collect them. Mobility 7.30am Skills and Team WOD 9.30am - Rope Climb (Bring long socks), Prowler, Farmer...
"Blake" 4 rounds for time: 30m Walking OH Lunge (20/15kg) 30 Box Jumps (24") 20 Wall Ball (9/6kg) 10 HSPU [caption id="attachment_6674" align="aligncenter" width="558"] Susan S[/caption]...
A) Bench Press 2RM B) Weighted Pull-Up 7-7-7 Rest exactly 2 minutes between sets. Hold the same weight across three sets for score to count. C) 500m Row ...
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