Daily WOD

Friday, 15/03/13

4 rounds for time: 10 Toes-to-Bar 10 Ring Dips 10 Kettlebell Swings 400m Run ...

14 March, 2013 / 6 Comments

Mobility 6.15-7.00pm Open Workout 13.2 - 7.00pm WOD Every three minutes, for five rounds, complete: 10 Deadlifts 10 sec LH Plank Hold 10 sec RH Plank Hold Deadlift weight: You should aim to complete all sets unbroken, not by struggling through a weight that is too heavy, but by choosing a suitable...

13 March, 2013 / 0 Comments

Wednesday, 13/03/13

For total reps: In 10 minutes 50 Wall Ball (9/6kg) buy in Then AMRAP 5 Chest-to-Bar Pullups 10 Pushups 15 Double Unders Rest 2 minutes In 10 minutes 50 Situps buy in Then AMRAP 5 SDHP (50/35kg) 10 Overhead Lunges (20/15kg) 15 Double Unders ...

12 March, 2013 / 0 Comments

Tuesday, 12/03/13

Mobility 6.15-7.00pm "Abbate" For time: 1.6km Run 21 Clean and Jerk (70/47.5kg) 800m 21 Clean and Jerk (70/47.5kg) 1.6km Run ...

11 March, 2013 / 0 Comments

Monday, 11/03/13

3 x 5 minute rounds (1 minute rest between rounds) for total reps: Rnd 1 3 Front Squats (70/50kg) 6 Ground-to-overhead (24/16kg) 9 Hand Release Pushups Rest 1 minute Rnd 2 3 Pistols (alternating) 6 Power Cleans (70/50kg) 9 Kettlebell Swings (24/16kg) Rest 1 minute Rnd 3 3 Weighted Lunges (24/16kg, alternating) 6 Box Jumpovers (24/20") 9 Deadlift (70/50kg) ...

10 March, 2013 / 7 Comments

Sunday, 10/03/13

9.30am to 10.30am today - Gym is open for Games Open 13.1 participants httpv://www.youtube.com/watch?v=bbS33NZlyVM...

09 March, 2013 / 0 Comments

Saturday, 09/03/13

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches (35/20kg) 30 Burpees 30 Snatches (62.5/35kg) 20 Burpees 30 Snatches (75/45kg) 10 burpees AMRAP Snatches (95/55kg) httpv://www.youtube.com/watch?v=JFle0JgsQTk...

08 March, 2013 / 0 Comments

Friday, 08/03/13

Games Open Update - Saturday classes: We are going to run with Games Open 13.1 as the WOD. While the first group will start at 7.30am as per usual we continue to roll through waves of participants until everyone is done. This means there is no...

07 March, 2013 / 12 Comments

Thursday, 07/03/13

Mobility 6.15-7.00pm For those people who have registered for the Games Open we are running a special 7.00pm session for you to get it done today. You will also have the opportunity to get it done during the Open Gym on Friday and on Saturday morning. WOD Deadlift 10-8-6-4-2-2 +...

06 March, 2013 / 0 Comments

Wednesday, 06/03/13

“The Bear” Complex 5 rounds for max load Each round = 7 cycles of: Power Clean Front Squat Push Press Back Squat Push Press httpv://www.youtube.com/watch?v=UR-hweIn4C8 Not "The Bear" Complex, but a guy to watch in the Games this year....

05 March, 2013 / 0 Comments