Daily WOD

Friday, 28/02/14

5, 6, and 9.30am - Normal WOD 4 to 5pm - Open Gym 5pm - GAMES OPEN 14.1 Come along and cheer on those people who are throwing down! WOD A) For time: 500m Row 30 Toes-to-Bar B) For time: 5 Malcolms 30 Sit-Ups C) For time: 10 Deadball Ground-to-Shoulder 30 Dips httpv://www.youtube.com/watch?v=LWpTaNqIhqc&feature=c4-overview-vl&list=PLdWvFCOAvyr3MDWp8HHV_fsyfW_wz9rjX httpv://www.youtube.com/watch?v=UzIB5eiP4XQ httpv://www.youtube.com/watch?v=qHaf-wf1ABM...

27 February, 2014 / 5 Comments

Thursday, 27/02/14

MOBILITY 6.15pm A) Partner WOD - Partners alternate on the Farmer Carry while the non-carrying partner accumulates reps of Burpee Box Jumps AMRAP Burpee Box Jumps in 7 minutes: 40m Farmer Carry (24/16kg KB's) Burpee Box Jumps (24/20") B) 2 rounds for time: 25 DB Split Snatch + Lunge (round 1 - left hand,...

26 February, 2014 / 0 Comments

Wednesday, 26/02/14

Clean and Jerk 2-2-2-2-2-2-2 httpv://www.youtube.com/watch?v=9QnASEwOBT4 Women's world record Clean and Jerk - 190kg...

25 February, 2014 / 0 Comments

Tuesday, 25/02/14

TUESDAY MOBILITY CLASS CANCELLED - this is a permanent change. Of course you can still use the Mobility room to look after those grisly bits. WOD 4 rounds for time: 10 Power Snatches (40/30kg) 600m Run 2 Rope Climbs ...

24 February, 2014 / 0 Comments

Monday, 24/02/14

The Reebok CrossFit Games Open begins this week. The current plan is to run three sessions dedicated to doing the Open workout. Friday, 5pm. This will take precedence over the Open Gym available space. Saturday, 6.30 and 9.30am. Depending on what the Open workout is the 7.30...

23 February, 2014 / 0 Comments

Sunday, 23/02/14 – Rest

httpv://www.youtube.com/watch?v=3eGgWEr-Vv8...

22 February, 2014 / 0 Comments

Saturday, 22/02/14

MOBILITY 7.30am TECH and SKILLS 9.30am Snatch - full movement WOD "Chelsea" 4 Chelsea On the minute for 30 minutes (scaling options provided): 5 Pull-ups 10 Pushups 15 Squats This workout is being performed by a number of boxes to raise awareness and as a fundraiser for Chelsea Austin, daughter of Jeremy "Rookie" Austin - owner...

21 February, 2014 / 0 Comments

Friday, 21/02/14

A) Thruster 5-4-3-2-1 for max load (Maximum increase of 5kg per set. Must successfully complete previous set before adding weight.) B) “Rahoi” AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar-facing Burpees httpv://www.youtube.com/watch?v=nJCz_vfK80U&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

20 February, 2014 / 7 Comments

Thursday, 20/02/14

A) Box Squats 2-2-2-2-2-2-2-2-2-2 Then choose one of the following: For time: B) 1000m Run C) 1000m Row D) 50 Kettlebell Swings (24/16kg) 50 KB SDHP (24/16kg) [caption id="attachment_5795" align="aligncenter" width="512"] Felix F[/caption] ...

19 February, 2014 / 0 Comments

Wednesday, 19/02/14

A) Power Snatch - Touch'n'Go 3 reps every 30 seconds for 10 cycles B) 2 rounds or time: 10 Muscle-Ups (Sub 20 Chest-to-Bar Pull-Ups) 50 Double-Unders httpv://www.youtube.com/watch?v=bsHA69zNULo Keegan Wolfenden - Current owner of CrossFit Lake Macquarie (formerly at CrossFit Brisbane as you can see in this video) smashes "Isabel" as Rx'd....

18 February, 2014 / 0 Comments