Daily WOD

For time: *21-15-9 *Front Squat (60/40kg) *Kettlebell Swings (32/24kg) 10 Wall Climbs 20 Toes to Bar 30 Weighted Lunges (32/24kg) 2 minute plank OR Front Squat 5-5-5 httpv://www.youtube.com/watch?v=YaxpAkOWNM0 httpv://www.youtube.com/watch?v=SoSq61AT9E0...

AMRAP in 20 minutes: 5 Chest to Overhead (60/40kg) 10 Pullups 15 Anchored Crunches 30 Double Unders httpv://www.youtube.com/watch?v=tOqhJmA0Ncs&feature=relmfu Skip to 4:20 to get to the action....

“Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=BWk5jr8Dr40&feature=relmfu...

Deadlift 10-8-6-4-2-1-1-1 Do a warm-up set on the bar first, then increment each set accordingly to attempt to hit your max load by the final single rep. Then: 3 x 1 minute max rep Ring Pushups (Score = total accumulated reps) 3 x 1 minute max effort  Kettlebell Farmer Carry...

“Nancy” 5 rounds for time: 400m run 15 Overhead squats (42.5/30kg) OR "Rahoi" AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (42.5/30kg) 6 Bar-facing Burpees httpv://www.youtube.com/watch?v=mLy2S7TTOzg Skip to 2:50 to get to the introduction of the athletes. Skip to 6:00 to get to the action....

Turkish Getups 2-2-2 6 rounds for time: 6 Sumo Deadlift High Pull (50/35kg) 6 Knees to Elbows 6 Strict Pullups 200m Run  ...

Clean and Jerk 1-1-1-1 CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 75kg/50kg Squat clean 75kg/50kg Jerk Beast mode....

For time: 1 km Row 30 Situps 3 Rope Climbs 800m Run 30 Situps 6 Bar Muscle-Ups 400m Run 30 Situps 12 Handstand Pushups  ...

Front Squat 5-5-5-3-3-3-2-2-1-1 Ten rounds for time of: 5 Burpees 10 KB swings (24/16kg) 20 Double Unders One of our quiet achievers has left the box. Sabrina has been a regular early morning member since late last year and always brought a sense of nervous calm with her to the...

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.