Daily WOD

A) Handstand Practice - 15 minutes   B) For time: 800m Run 70 Flutter Kicks 60 Second Wall Sit 50 Plank Jacks 40 Abmat Back Ext 30 Second HS Hold 20 Alt Pistols 10 Burpee Box Jumps (24/20”) ...

A) EMOM x 15 1 Snatch   B) E5M x 3 400m Row buy in, then AMRAP 10 KB Thrusters (2 x 16/12kg) 20 Pushups 10 KB Gorilla Cleans (2 x 16/12kg) ...

Superset E2M x 5   A) 10 Pendlay Rows 10 Dips   B) 10 Front Rack Lunges 10 Hollow Rocks   C) 10 Push Presses 20 – 60 Double Unders ...

Public holiday (no afternoon classes) 6.40am Legends+ 8am CrossFit 9.20am CrossFit     Solo or Partner WOD     A) “Hollywood”   For time: 2km Run 22 Wall Balls (9/6kg) 22 Muscle-Ups 22 Wall Balls 22 Power Cleans (85/60kg) 22 Wall Balls 2km Run     or     B) “TK” AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30”) 12 KB Swings (32/24kg)   Happy...

A) Power Clean 7-7-5-5-3-3-3-3-3   B) AMRAP   0:00-5:00 5 Dips 5 Toes-to-Bar 10 Wall Balls (9/6kg)   6:00 - 11:00 5 LH KB Snatches (24/16kg) 5 RH KB Snatches (24/16kg) 10 Box Jumps (24/20”) ...

Monday public holiday class times 6.40 – 7.40 Legends+ 8.00 – 9.00 CrossFit 9.20 – 10.20 CrossFit   Friday WOD   “Bulger”   10 rft: 150m Run 7 C2B Pull-Ups 7 Front Squats (62.5/45kg) 7 HSPU ...

A) 500m Row time trial   __________________   B) Bench or Strict Press 7-7-5-5-3-3-3-3-3   or   C) “Open 17.1”   For time (20 minute time cap):   10-20-30-40-50 Alt DB Snatches (22.5/15kg)   + 15 Burpee Box Jumpovers (24/20”) after each round of DB Snatches [vc_gallery type="image_grid" images="24002" img_size="full" column_number="2"...

2 x 10 minute AMRAPs   A) 0 – 10:00 3 Deadlifts (125/85kg) 6 Strict Pull-Ups 12 Wall Balls (9/6kg)   B) 15:00 – 25:00 3 Renegade Rows (2 x 15/10kg) 6 DB Power Cleans (2 x 15/10kg) 12 Calories [vc_gallery type="image_grid" images="23986"...

Peter R (34) and Tim H (26) birthday combo   For time:   Buy in: 34 Burpees   4 x 2 Power Cleans @ bodyweight 7 Bar Muscle-Ups 9 HSPU 94 Double Unders   Cash out: 26’ HS Walk (8m)   Subs: Power Cleans - 6 reps at 40-50% of 1RM   Bar M-U -...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.