Daily WOD

Wednesday, 18/05/16

ML 16.4 With a running clock: 0:00 -12:00 21 Front Squats (50/40kg) 21 Bar-facing Burpees 60 Double-Unders 15 Front Squats 15 Bar-facing Burpees 80 Double-Unders 9 Front Squats 9 Bar-facing Burpees 100 Double-Unders Then AMRAP Muscle-Ups 12:00 - 15:00 5 Cleans (60/40kg) 5 Cleans (70/50) 5 Cleans (80/60) 5 Cleans (90/70) 5 Cleans (100/80) - keep adding 10kg every 5 reps - score = total...

17 May, 2016 / 2 Comments

Tuesday, 17/05/16

A) Press 7 - 7 - 7 B) Push Press 4 - 4 - 4 C) Push Jerk 1 - 1 - 1 Congratulations to Rob Forte, James Newbury, Khan Porter, Zeke Grove and Mitch Sinnamon: Pacific Regional qualifiers for the CrossFit Games. (Photo credit: April King) ...

16 May, 2016 / 2 Comments

Monday, 16/05/16

For time: 1000m Row Then 4 rounds of: 25 Russian Kettlebell Swings (24/16kg) 20 Box Jumps (24/20") 15 Situps 1000m Run Congratulations to Kara Webb, Tia-Clair Toomey, Alethea Boon, Justine Beath and Maddie Sturt: Pacific Regional qualifiers for the CrossFit Games. (Photo credit: April King) ...

15 May, 2016 / 2 Comments

Sunday, 16/05/16 – Rest Day

https://www.youtube.com/watch?v=gZ0iTBDgX-c...

15 May, 2016 / 0 Comments

Saturday, 14/05/16

6am, 8am CrossFit Regional 16.3 and 16.4 16.3 For time: 104 Wall Ball (9/6kg to 10') 52 Pull-Ups - 6 min cap Rest 1 minute 16.4 4 rounds for time: 28 Pistols 15 Power Cleans (52.5/37.5kg) - 10 min cap 7am Barbell Free CrossFit as above, sub 15 alternating KB Power Cleans for the barbell - also option to sub...

13 May, 2016 / 2 Comments

Friday, 13/05/16

Partner WOD. All movements completed with one partner working and the other resting. With a running clock A) For time: 400m Row (each) Then sharing the reps in sets of 7s, 5s and 3s 21-15-9 Push Presses (50/35kg) Box Jumps (24/20") 21-15-9 SDHP (50/35kg) Pushups - straight into B) AMRAP in 2 minutes: 3 Lateral Burpees (alternating) ...

12 May, 2016 / 1 Comment

Thursday, 12/05/16

2 x EMOM for 10 minutes A) 1 Deadlift 30 second Plank B) 5 Ring Dips 10 Situps If you don't watch the whole video just watch from the 20:00 minute mark. It'll give you some perspective on Dave Castro and the passion he has for growing CrossFit as a global community...

11 May, 2016 / 1 Comment

Wednesday, 11/05/16

A) Hang Power Clean - build to heavy sets of 5 B) MQ 16.3 AMRAP in 15 minutes: 55 Double Unders 15 Chest-to-Bar Pull-Ups 5 Hang Power Cleans (70/47.5kg) ...

10 May, 2016 / 3 Comments

Tuesday, 10/05/16

A) Overhead Squat 7 - 7 - 7 B) Front Squat 4 - 4 - 4 C) Back Squat 1 - 1 - 1 ...

09 May, 2016 / 2 Comments

Monday, 09/05/16

- Athletes registered in the Masters League complete the workout to the required standard. For time: 3 rounds of: 8 Toes-to-Bar (ML - Rope Climbs) 12 Deadlifts (100/70kg) (ML - 100/80kg) 16 Kettlebell Swings (24/16kg) 20 Hand Release Pushups (ML - HSPU) 1000m Run 2 rounds of: 15 Power...

08 May, 2016 / 2 Comments