Daily WOD

Wednesday, 09/10/19

A) Power “Elizabeth” For time: 21-15-9 Power Cleans (62.5/45kg) Ring Dips - 10 minute time cap B) “Betty” 5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20”) - 10 minute time cap ...

08 October, 2019 / 2 Comments

CrossFit Teens classes begin today (Tuesday) for term 4 at 5pm. CrossFit Kids (6 - 12 yrs) begins Thursday. Ring Jim on 0408 590 530 for enquiries. A) Overhead Squat or Snatch Balance 6-6-4-4-2-2-2-2 B) 7 rft: 14 Situps 7 SDHP (52.5/35kg) ...

07 October, 2019 / 2 Comments

Monday, 07/10/19

Public holiday - 8am class only. A) “Jenkins” - Partner WOD AMRAP in 40 minutes: 50 Burpees (6") 400m Run 50 KB Swings (24/16kg) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run - run together - share other reps as required, minimum of 5 reps per set Scaling: #1 AMRAP in 30 or 20 minutes #2 Share the run or B)...

06 October, 2019 / 1 Comment

Saturday, 05/10/19

A) AMRAP in 10 minutes: 15 RKBS (24/20kg) 12 Weighted Lunges (24/16kg) 9 V-Ups 100m Run B) AMRAP in 10 minutes: 15 Wall Balls (9/6kg) 12 Pull-Ups 9 HSPU 100m Run ...

04 October, 2019 / 1 Comment

Friday, 04/10/19

“Open 17.1” With a 20 minute time cap, for time: Dumbbell Snatches (1 x 22.5/15kg) Burpee Box Jumpovers (24/20”) Round – DB Sn. / BBJO 1 – 10 / 15 2 – 20 / 15 3 – 30 / 15 4 – 40 / 15 5 – 50 / 15 ...

03 October, 2019 / 1 Comment

Thursday, 03/10/19

NB: 5pm - regular CrossFit class (no kids class on today) A) Superset Bench Press Devils Presses 5-5-5-5-5-5 B) 10 rft: 30 Double Unders 10 Hang Power Cleans (45/30kg) ...

02 October, 2019 / 2 Comments

Wednesday, 02/10/19

A) Hang Power Snatch 5-5-5-5-5-5 B) "Open 15.2” Infinite E3M OHS (43/30kg) C2B Pull-Ups Round 1 2 x (10 OHS, 10 C2B) Round 2 2 x (12 OHS, 12 C2B) Round 3 2 x (14 OHS, 14 C2B) etc… ...

01 October, 2019 / 1 Comment

Tuesday, 01/10/19

A) Superset Deadlift Front Squat 5-5-5-5-5-5 B) For time: 800m Run 40 Toes-to-Bar - 10 minute time cap ...

30 September, 2019 / 1 Comment

Monday, 30/09/19

For time: 25 Thrusters (55/40kg) 50 Box Jumps (24/20") 25 Power Cleans (55/40kg) 50 Calories 25 Power Cleans 50 Box Jumps 25 Thrusters - 25 minute time cap ...

29 September, 2019 / 2 Comments

Saturday, 28/09/19

A) “Open 16.4” AMRAP in 13 minutes: 55 Deadlifts (102.5/70kg) 55 Wall Balls (9/6kg) 55 Calories (Rower) 55 HSPU - regular HSPU standard B) With an 8 minute time cap: 2 minute Plank then AMRAP 30 Situps 20 Back Extensions 10 Mountain Climbers ...

27 September, 2019 / 1 Comment