Daily WOD

CLASS SCHEDULE DEC 24-31, Jan 1 MON 24th 6am, 5pm TUES 25th CLOSED WED 26th CLOSED THURS 27th 6am, 4pm, 5pm FRI 28th 6am, 4pm, 5pm SAT 29th 7.30am, 8.30am MON 31st 6am, 5pm TUES 1st CLOSED WED 2nd *NORMAL TIMETABLE RESUMES (*no 7am classes) “Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pullups httpv://www.youtube.com/watch?v=dgXyeGM5nCs...

3rft: 21 KB Swings (24/16kg) 15 Goblet Squats (24/16kg) 9 KB Pushups 400m Run (Compare to 15/11/12)  ...

"McGhee" AMRAP in 30 minutes: 5 Deadlift (125/90kg) - All deadlift weights are to be cleared by the trainers first. 13 Pushups 9 Box Jumps (24/20") This is not a sprint! Prepare yourself mentally to go the distance. Physically, choose manageable standards. Set your back on every deadlift rep,  jump clearly...

CLASS SCHEDULE DEC 24-31, Jan 1 MON 24th 6am, 5pm TUES 25th CLOSED WED 26th CLOSED THURS 27th 6am, 4pm, 5pm FRI 28th 6am, 4pm, 5pm SAT 29th 7.30am, 8.30am MON 31st 6am, 5pm TUES 1st CLOSED WED 2nd *NORMAL TIMETABLE RESUMES (*no 7am classes) A) Back Squat 5-5-5 B) 3rft: 30 Situps 15 Strict Ring Dips 50 Double Unders ...

*Please note: While we have the luxury of space at the gym for people to occasionally do a workout that is not part of the organised class structure, it is a basic courtesy to clear this option with the trainers first. Unless the time is...

Clean and Jerk - 15 minutes technique focus CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 1 Squat Clean (75kg/50kg) 1 Jerk (75kg/50kg Jerk) ...

CLASS SCHEDULE DEC 24-31, Jan 1 MON 24th 6am, 5pm TUES 25th CLOSED WED 26th CLOSED THURS 27th 6am, 4pm, 5pm FRI 28th 6am, 4pm, 5pm SAT 29th 7.30am, 8.30am MON 31st 6am, 5pm TUES 1st CLOSED WED 2nd *NORMAL TIMETABLE RESUMES (*no 7am classes) ...

CLASS SCHEDULE DEC 24-31, Jan 1 MON 24th 6am, 5pm TUES 25th CLOSED WED 26th CLOSED THURS 27th 6am, 4pm, 5pm FRI 28th 6am, 4pm, 5pm SAT 29th 7.30am, 8.30am MON 31st 6am, 5pm TUES 1st CLOSED WED 2nd *NORMAL TIMETABLE RESUMES (*no 7am classes) "DT" 5 rounds for time: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6...

A) 2km Row B) Weighted Dips 3-3-3 C) 30 Knees-to-elbows 30 Partner Assisted Glute-Ham Raise ...

For time: 1.6 km Run 20 KB Swings 15 KB Goblet Squats 10 Strict Pullups 800m Run 20 KB Swings 15 KB Goblet Squats 10 Strict Pullups 400m Run 20 KB Swings 15 KB Goblet Squats 10 Strict Pullups I took these photos after the 6pm class had left on Wednesday night and I have some great news! The photo...

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