Daily WOD

Tuesday, 16/08/16

A) Hang Power Clean 8 RM B) Alt EMOM for 14 minutes: - 4 Hang Power Clean and Jerks @80% of 8RM - 4 Box Jumps (32/28") + 8 OH Lunges (20/15kg) ...

Monday, 15/08/16

For time 5 rounds of: 8 Thrusters (45/30kg) (^60/40kg) 8 Lateral Burpees 8 Chest-to-Bar Pull-Ups Then 2km Run ...

Sunday, 15/08/16 – Rest Day

Saturday, 13/08/16

6:00 and 8:00am CrossFit A) “Jason Marks” 3 Rounds For Time: 21 Pullups 15 Push Presses (60/40kg) 9 Deadlifts (100/75kg) 400m Run - compare to 15/11/12 or  B) “Wittman” 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20") - compare to 11/10/14 7:00am Barbell Free CrossFit 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Situps 15 Box Jumps (24/20") 7:00am...

Friday, 12/08/16

4 x AMRAP in 4 mins: 20 OHS (45/30kg) (^60/40kg) 80 D-U 20 Hang Cleans 80 D-U 20 Front Rack Lunges 80 D-U - rest 2 mins - pick up from previous interval  Then 8 mins to find 1RM Cluster + Split Jerk ...

Thursday, 11/08/16

A) Weighted Dips 6 x 5 B) Ski Erg 400m time trial C) Air Dyne 10 calorie time trial D) Prowler 1 10 x 10m time trial (+100/75kg) E) Prowler 2 6 x 10m time trial (+80/60kg)  ...

Wednesday, 10/08/16

8:00am class only. A) "Hall" 5 rounds for time: 3 Cleans (102.5/75kg) 200m Run 10 LH KB Snatches (24/16kg) 10 RH KB Snatches (24/16kg) - rest 2 minutes or B) "Eva" 5 rounds for time: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups - Optional partner workout. Share workload 50/50, one works while the other rests. ...

Tuesday, 09/08/16

The gym will be open for one class at 8:00am only on WEDNESDAY for the Ekka Show Holiday. The workouts will be a choice of "Hall" or "Eva" (solo or partner workout). A) Bench Press 4 x 8 @70% - every 2:00 4 x 3 @80% - every 2:00 7 x 1...

Monday, 08/08/16

A) Back Squat 5 x 6 @80% - every 2:30 B) AMRAP in 12 minutes: 2 Burpees 4 Strict Chest-to-Bar Pull-Ups 6 Strict HSPU 8 Wall Ball (9/6kg) 100m Sprint ...

Sunday, 07/08/16 – Rest Day

We will be open for one class at 8:00am on Wednesday for the Ekka Show Holiday.  ...