Daily WOD

Mobility 6.45 - 7.30am 7.30 - 8.15am WOD A) “Barbara” 5 rounds for time (Rest for 3 minutes between rounds. Record total time, do not deduct rest) 20 Pullups 30 Pushups 40 Situps 50 Squats OR B) "Helton" 3 rounds for time: 800m Run 30 Dumbbell Squat Cleans (20/15kg) 30 Burpees 50 minute cutoff on both workouts.  ...

Bonus Session - Mobility with Sandy 6:15 - 7.00pm WOD "Christine" 3 rounds for time: 500m Row 12 Deadlift (Bodyweight) 21 Box Jumps (20", old school) Optional Deadlift 3RM ...

Snatch 3RM OTM for 10 minutes: 3 Overhead Squat 3 Chest-to-Bar Pullups (or Bar Muscle-Ups) httpv://www.youtube.com/watch?v=B1g4INnwaaY 136kg - Nuff said....

Mobility - Tonight 6.15 - 7.00pm WOD Wall Walks 5-5-5-5 Thrusters 5-5-5-5 Double Leg Lowers 10-10-10 Superman Holds 3 x 2mins ...

Congratulations to our two teams that competed in the Hell's Gate Challenge and thank you very much to all the members who got out there to support them. Both teams competed in the beginner category. Team Krusher came second after the preliminary rounds and finished...

ADDITION TO SATURDAY TIMETABLE: 6.45am - 7.30am MOBILITY in the gym (as before) 7.30am - 8.15am MOBILITY in the upstairs prep room (addition to the timetable) 7.30am - 8.30am CROSSFIT (as before) 8.30am - 9.30am CROSSFIT (as before) In order to accommodate the second Mobility session it is necessary for...

This weekend we have got two teams entered in to the Hell's Gate Challenge on Sunday. Team "Boom" and Team "Krusher". They would love a bit of support if you can find some time to get out there and cheer them on. Also, WISER1CROSSFIT will be...

Push Jerk Heavy 2's OTM for 10 minutes: 3 Push Jerk @ 75% or less of your heaviest set 10 Second L-Sit httpv://www.youtube.com/watch?v=gc0-uVMGCSM...

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