Daily WOD

Thursday, 28/04/16

For the public holiday on Monday we will be running a single session at 8am. A) Hang Snatch 3-3-2-2-2-1-1-1-1 - starting weight is 50% of 1RM - add weight after each successful set B) "Isabel" For time: 30 Snatches (62.5/45kg) ...

Wednesday, 27/04/16

Alternating EMOM for 20 minutes: 3 Back Squats @ 85 - 90% 5 Strict Presses or 5 Strict HSPU  ...

Tuesday, 26/04/16

With a 10 minute time cap for each, complete each workout separately for time: A) Masters Qualifier 16.1 21-15-9 Calories on the Rower Thrusters (43/30kg) B) 21-15-9 Kettlebell Swings (24/16kg) Box Jumps (30/24") C) Power "Elizabeth" 21-15-9 Power Cleans (62.5/45kg) Ring Dips ...

Monday, 25/04/16 – ANZAC DAY

8am only “Baird” For total reps: 600m Run (Women 3 minutes, Men 2 minutes) Then: *1 Minute of Pull-Ups *1 Minute of Deadlifts (90/70kg) *1 minute of Lateral Burpees Rest 1 minute *Repeat Rest 1 minute *Repeat Compare to 16/11/13 ...

Sunday, 24/04/16 – Rest Day

Saturday, 21/04/16

For the Anzac Day public holiday on Monday we will be running a single session at 8am. The workout will be the hero WOD "Baird". 6am, 8am CrossFit A) "Jack" AMRAP in 20 mins: 10 Push Presses (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24") or B) AMRAP in 20 mins: 5 Shoulder to Overhead (80/55kg) 5...

Friday, 22/04/16

For the Anzac Day public holiday on Monday we will be running a single session at 8am. The workout will be the hero WOD "Baird". Friday WOD A) AMRAP in 20 minutes 100 Double Unders Then 3 x 5 Pull-Ups 10 Pushups 15 Squats or B) AMRAP in 20 minutes 100 Double Unders Then 2 x 5 HSPU 10 Pistols 15...

Thursday, 21/04/16

A) For time 500m Row B) E2M for 5 rounds 4 Bench Presses @ 85 - 90% C) EMOM for 10 mins 5 Ring Rows - Treat this element as a genuine strength session. Full range of motion - arms fully extended at the bottom of the rep, rings touching the pecs at the...

Wednesday, 20/04/16

For time: 5 x 7 Hang Power Snatches + OH Lunge*(40/30kg) 14 Situps 21 SDHP* (40/30kg) + 2km Run - *no dumping - 15 minute time cap for the first five rounds, then you must go for the run - 30 minute time cap to complete the workout so if you get back from the run...

Tuesday, 19/04/16

A) Front Squat 3-3-3-3 @90% B) Hang Power Snatches - heavy triples ...