Daily WOD

MOBILITY 6.15-7.00pm WOD - Clean and Jerk 1RM - Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 1 Clean (75kg/50kg) - This includes a full squat to complete as Rx'd. 1 Jerk (75kg/50kg) Matt Swift of CrossFit Brisbane starts his heat at 13:00 httpv://www.youtube.com/watch?v=QNv3t_GPGkk...

OPTION A 3 x 7 minute AMRAPS for total reps: 3 Rope Climbs (Bring long socks) 7 Pistols 3 x 15m Farmer Carry Shuttles (Forwards, Backwards, Forwards) 7 Kettlebell Cleans (both hands) 3 Wall Climbs 7 Toes-to-Bar OPTION B (5am, 9.30am, 4pm, 5pm sessions only) 21, 097m Row (Check 2km row time) httpv://www.youtube.com/watch?v=mwAHTnWt3fg...

MOBILITY 6.15-7.00pm WOD - Thrusters 3RM - "Omar" 10 Thrusters (45/30kg) 15 Bar-Facing Burpees 20 Thrusters (45/30kg) 25 Bar-Facing Burpees 30 Thrusters (45/30kg) 35 Bar-Facing Burpees httpv://www.youtube.com/watch?v=Pe_7zg_dgas...

For time: 100 KB Swings (24/16kg) 50 Double Unders 100 Pushups 50 Double Unders 100 Situps 50 Double Unders Then either A) Weighted Pull-ups (10 minute time cap) 7-5-3-1 Limit of 2 attempts at each rep range for max total load. If you fail at a rep range both times your score for that range...

MOBILITY 6.45-7.30am 7.30-8.15am WOD A) 5 rounds for time: 5 DB Cleans (15/10kg) 10 DB Strict Press (15/10kg) 5 DB Rengade Rows (15/10kg) 20 Double Unders 90 Seconds Rest or B) “Hammer” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squat (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pullups 90 Second Rest  httpv://www.youtube.com/watch?v=sHSGFk8m44Y&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

"Christine" 3 rounds for time: 500m Row 12 Deadlift (Bodyweight) 21 Box Jumps (20", old school) httpv://www.youtube.com/watch?v=48pbnL7FWZA...

MOBILITY 6.15-7.00pm WOD AMURAP (As many unbroken reps as possible) in 20 minutes: 400m Run Rnd 1 - Pullups Rnd 2 - HSPU Rnd 3 - SDHP (40/30kg) Repeat the cycle for the duration of the 20 minutes. Indicate total reps for score and number of rounds completed. eg. 57 (6) = 57 reps...

MOBILITY 6.15-7.00pm Snatch - 15 mins to work up 50% (Novice) - 70% (Experienced) of your 1RM Then either: A) Go heavy or B) On the minute for 25 minutes: 3 Power Snatch + 5 Toes-to-Bar (Minute 0:00-9:59) + 5 Burpees (Minute 10:00-19:59) Go heavy (Minute 20:00-25:00) httpv://www.youtube.com/watch?v=4LpqPUWHH5k  ...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.