Daily WOD

Saturday, 20/07/19

A) "Eva" 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups (Partner or solo) or B) “TK” AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30”) 12 KB Swings (32/24kg) ...

19 July, 2019 / 1 Comment

For time: 50 SDHP (45/30kg) 50 Crunches 50 Wall Ball (9/6kg) 50 Knees-to-Elbows 50 Lateral Burpees 50 Bicycles 50 Push Presses (45/30kg) 50 AbMat Back Ext. 50 Calories - scaling option: partition into 5 rounds of 10 reps ...

18 July, 2019 / 2 Comments

Thursday, 18/07/19

CrossFit Kids recommences today at 5pm. No regular adult CrossFit class on at this time. A) “JT” For time: 21-15-9 HSPU Ring Dips Pushups B) Alt EMOM x 5 rounds 10 – 15 Calories or 10 – 15 Box Jumps (24/20”) 10 – 15 Power Snatches (35/25kg) or 10 – 15 Hollow Rocks Seth spending some quality time with a barbell...

17 July, 2019 / 2 Comments

Wednesday, 17/07/19

A) Snatch 3-3-2-2-2-1-1-1-1-1 B) E3M x 5 rounds 5 - 10 Deadlifts or 20 - 50 Double Unders 5 – 10 Pull-Ups or 10 Alt DB Snatches 200m ...

16 July, 2019 / 1 Comment

Tuesday, 16/07/19

A) AMRAP in 8 minutes: 2 Wall Climbs 4 Pushups 8 Toes-to-Bar 16 Lunges B) E2M Hang Power Clean and Jerk 8-8-6-6-4-4-4-4 ...

15 July, 2019 / 2 Comments

Monday, 15/07/19

A) Strict Press 1 RM B) Back Squat 1 RM C) For time: 200 Double-Unders 50 KB Swings (24/16kg) (7 minute time cap) ...

14 July, 2019 / 2 Comments

Saturday, 13/07/19

A) E2M x 8 rounds 50 Double Unders + Power Clean + Hang Power Clean + Hang Clean - goal is max load on the complex - cannot rest longer than 10 seconds from the end of the Double Unders to the start of the complex B) 5 rft: 10 C2B Pull-Ups 10 G2OH @ 50 - 60% of...

12 July, 2019 / 1 Comment

Friday, 12/07/19

15 rft: 5 Burpees (6”) 5 Front Squats (40/25kg) (^52.5/35kg) 5 HSPU 100m Run - 30 minute time cap...

11 July, 2019 / 2 Comments

Thursday, 11/07/19

A) Bench Press 1 RM B) REMOM x 5 rounds 5 - 10 Push Presses 20 - 50 Double Unders 5 – 10 Ring Dips 200m 10 – 15 RKB Swings We've seen many Personal Records set this week so far in Deadlifts, Overhead Squats and Front Squats. How many will set new benchmarks...

10 July, 2019 / 1 Comment

Wednesday, 10/07/09

A) "Tom" AMRAP in 25 minutes: 7 Muscle-Ups 11 Thrusters (70/47.5kg) 14 Toes-to-Bar or B) “Viola” AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) Our mighty Legends group drilling the Power Snatch with Coach Kim and demo by Emma. ...

09 July, 2019 / 2 Comments