Daily WOD

“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...

“Barbara” 5 rounds for time, rest for 3 minutes between rounds: 20 Pullups 30 Pushups 40 Situps 50 Squats httpv://www.youtube.com/watch?v=IyUpsZNzaiE Everyone ready to hit the turbo?...

Deadlift 3-3-3 Then: Double AMRAP #1 – AMRAP in 7 minutes: 15 Double Unders 10 Box Jumps (24/20") Rest 2 minutes, then: #2 – AMRAP in 7 minutes: 15 KB Swings (24/16kg) 10 Weighted Situps (10kg)  ...

Power Snatch / Overhead Squat 3 / 3 3 / 3 3 / 3 Then: Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead Squats (55 /40kg) 10 Muscle-ups httpv://www.youtube.com/watch?v=hD1urrZxK3E Chris Hogan - one of Australia's top CrossFitters shows how to stay composed, work steadily...

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