Daily WOD

A) Row: 5 x 200m intervals (30seconds rest between intervals) B) Squat: Heavier Option - 50 Bodyweight Back Squats in as few sets as possible Lighter Option - 50 Bulgarian Squats C) GHD: 50 Situps 50 Hip Extensions D) Stretch, Roll, Mobilise httpv://www.youtube.com/watch?v=jzFgLf8CC1Y...

Ten rounds for load and time of: Incrementing Clean and Jerk (Round 1 - 1 C&J, Round 2 - 2 C&J etc.) 5 Pull-ups 10 Push-ups 15 Squats httpv://www.youtube.com/watch?v=Lo5hnONjRSs...

For time: 50 Kettlebell swings (24/16kg) *10-9-8-7-6-5-4-3-2-1 *Box Jumps (30/24") *Chest-to-Bar Pullups 800m run ...

“Coe” 10 rounds for time: 10 Thruster 42.5/30kg 10 Ring push-ups OR “The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval: 3 Power Cleans 60/40kg 6 Pushups 9 Squats  ...

Assorted Beast Mode grunt-ercises including: Rope Climbs Tyre Flips Prowler action Sandbags ...

For time: 750m Row Then 3 rounds of: 10 Strict Pullups 20 Power Snatches (35/25kg) 400m Run  ...

The gym will be open today for the public holiday at 7am and 4pm only. These will be regular CrossFit classes. WOD This is a 20 minute workout in 2 parts. Part 1 - 15 minutes 1 minute to strip your bar, rack it, prepare weights for Part 2. Part...

The gym will be open on Wednesday for the public holiday at 7am and 4pm only. These will be regular CrossFit classes. WOD “Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (10/6kg) 50 Burpees 50...

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