Daily WOD

Tuesday, 22/04/14

A) "Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups or B) "Heavy Fran" For time: 15-12-9 Thrusters (61/43kg) Pullups (20/15kg) Then C) Hang Power Snatch 1:58 "Fran" by Matt Healey of CrossFit Cronulla httpv://www.youtube.com/watch?v=S0bEwSKKPvM...

Monday, 21/04/14

OPEN GYM 8 - 10am (No other times today) Suggested WOD Ten rounds for time of: 15 Deadlifts (60/40kg) 15 Push-ups httpv://www.youtube.com/watch?v=IgfA9kNrzXc...

Sunday, 20/04/14 – Rest Day

Saturday, 19/04/14

EASTER WEEKEND SATURDAY - 7am CrossFit only  Monday – 8-10am Open Gym WOD - 7am official start, although there will be a number of people starting earlier if you want to join them. "Clovis" For time: 16km Run 150 Pukies (Burpee Pull-Ups) Partition as required. Approach with caution! Be sensible with this. If you...

Friday, 18/04/14

EASTER WEEKEND FRIDAY - CLOSED Saturday – One session – 7am CrossFit only (The WOD will be “Clovis”. Scaling options will be provided. Check Wednesday’s “Comments”) Monday – 8-10am Open Gym httpv://www.youtube.com/watch?v=E0H_TLe1J3w...

Thursday, 17/04/14

EASTER WEEKEND Friday - Closed Saturday - One session - 7am CrossFit only (The WOD will be “Clovis”. Scaling options will be provided. Check yesterday's “Comments”) Monday - 8-10am Open Gym WOD For time: 50 Wall Ball (9/6kg) Then 2 rounds of: 30 Situps (^T2B) 30 Pushups (^HSPU) 30 Back Extensions (^DL @ 40% of...

Wednesday, 16/04/14

EASTER WEEKEND Friday - Closed Saturday - One session - 7am CrossFit only (The WOD will be “Clovis”. Scaling options will be provided. Check "Comments") Monday - 8-10am Open Gym WOD A) 10 x 100m Row Sprints. 30 seconds rest between intervals. Score is Fastest + Slowest interval. B) Clean + 3 Front Squats for...

Tuesday, 15/04/14

A) "Helen" 3 rounds for time: 400m Run 21 KB Swings (24/16kg) (^32/24kg) 12 Pull-Ups (^6 Muscle-Ups) Rest 1 minute, then B) Max Effort Double Unders in 2 minutes Rest 1 minute, then C) Max Effort Pushups in 2 minutes httpv://www.youtube.com/watch?v=IWevfH8QL3w...

Monday, 14/04/14

EASTER WEEKEND Friday - Closed Saturday - One session - 7am CrossFit only (The WOD will be "Clovis". Scaling options will be provided.) Monday - 8-10am Open Gym The Healthy Habits information session was held on Saturday and the challenge begins May 1. Of course it's never too early...

Sunday, 13/04/14 – Rest Day

[caption id="attachment_6165" align="aligncenter" width="640"] Alex and Scharfy[/caption]...