Daily WOD

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]...

Can everybody in the 5 and 6pm classes PLEASE check their gym bags for a set of car keys that do not belong to you. It is likely that the keys have fallen into somebody's bag that was put in the downstairs pigeon holes. If...

Congratulations to the crew who threw down at the Battle in the Switch over the weekend. We'll have some photos up over the next few days. Oz - Individual Men 11th place Krusher - Individual Men - 14th place Scharfty - Individual Men - 24th place CrossFit King (K*,...

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