Daily WOD

Wednesday, 06/05/15

For time: 44 Double Unders 4x 11 Power Cleans (40/30kg) (^60/45kg) 11 Burpees 44 Double Unders 4x 11 Thrusters (40/30kg) (^60/45kg) 11 Toes-to-Bar 44 Double Unders ...

Tuesday, 05/05/15

This Saturday we will be running the WOD for Nepal. This is a fundraising event that is open to all of our members to be involved in but also to get a non-CrossFit friend involved as well. For a cash donation to the fundraiser they...

Monday, 04/05/15

6.15pm tonight - PILATES with April - $90 for a ten pack of classes for members, $120 for non-members. $15 per casual visit. - If you're keen to trial a class you are welcome to come along for a complimentary session. WOD A) Overhead Squat 10 x 3 - Increment across the...

Sunday, 03/05/15 – Rest Day

Hopefully for Marty not a sign of things to come for fellow countryman Manny Pacquiao. ...

Saturday, 02/05/15

Paige will be taking a group for Olympic Lifting while the met con will also run in each of the sessions. You may choose to do either and if you're keen you can do both in separate sessions. A) Snatch B) 5 rounds for time: 10 Burpees 15 Pull-Ups 20 Alternating KB...

HAPPY BIRTHDAY SONIA

Friday, 01/05/15

A) Hang Power Clean 10 - 10 - 10 Each set is completed without pausing between reps to work on efficiency and test capacity. Rest 3 minutes between sets and increment across the sets if able. B) 5km Row ...

Thursday, 30/04/15

A) Bench Press 7 - 7 - 7 - 7 B) AMRAP in 15 minutes: 50 Double Unders 400m Run (10m = 1 rep) 30 Toes-to-Bar 20 Kettlebell Swings (24/16kg) 10 Pistols Score = Total Reps (150 reps per round) httpv://www.youtube.com/watch?v=V-f7nFbUujQ...

Wednesday, 29/04/15

3 rounds for time: 21 Wall Ball (9/6kg) 14 Pushups (^HSPU) 7 Deadlifts (110/75kg) (^145/95kg) ...

Tuesday, 28/04/15

A) Power Clean + Split Jerk B) "Masters Qualifier 15.1" AMRAP in 5 minutes: 5 Muscle-Ups 10 Cleans (72.5/50kg. Power or full Clean accepted) ...