Daily WOD

Public holiday 7am – Legends + 8am – CrossFit 9.20am – CrossFit   4 x 5 minute AMRAPs   A) 0 – 5:00 15 Wall Balls (9/6kg) 10 Toes-to-Bar   B ) 7:00 – 12:00 15 Russian Twists (9/6kg) 10 Pendlay Rows (40/25kg)   C) 14:00 – 19:00 15/12 Calories 10 KB Front Rack Lunges...

For time: 1 x 30 Thrusters (20/15kg) 30 Pull-Ups   Rest 3 minutes   3 x 10 Thrusters (35/25kg) 10 Pull-Ups (^C2B)   Rest 3 minutes   6 x 5 Thrusters (50/35kg) 5 Pull-Ups (^Bar M-U)   - scaling #1 do not increase the weight, or make smaller increments #2 6 minute time cap for each couplet...

Class times for the Friday public holiday: 7am - Legends+ 8am - CrossFit 9.20am - CrossFit   A) Krusher’s WL program - C&J   or   B ) Partner WOD   “Jenkins” AMRAP in 40 minutes: 50 Burpees 400m Run 50 KBS (24/20”) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run   - run together, share other reps as required - minimum...

A) Hang Power Clean 5 - 5 - 5   B) AMRAP 0:00 - 4:00 10 Hang Power Cleans (45/30kg) 10 Alt Toe Taps   4:00 - 8:00 400m Run AMRAP Double Unders   8:00 - 12:00 10 Hang Power Cleans (45/30kg) 10 Dips   12:00 - 16:00 400m Run AMRAP Double Unders   Lee, who is heavily pregnant at...

6-6-4-4-2-2-2-2 A) Overhead Squat or Snatch Balance     B ) Deficit Deadlift or Push Press ...

A) E45S x 15 rounds 1 Power Clean + 1 Push Jerk   B ) “Open 20.1”   With a 15 minute time cap, complete 10 rounds for time:   8 Ground-to-Overhead (43/29kg) 10 Bar-Facing Burpees ...

Class times remain as per normal for now. Please book in through Mindbody.   2 rounds for time:   40 Box Jumps (24/20") 30 Alt V-Ups 20 S2O   400m Run 30 Pushups 20 Power Cleans   Level – M / F 1 – 15 / 8kg 2 – 25 / 15kg 3...

“Lift. Move. Work.”   0 – 4:00 Clean 1 RM   6:00 – 10:00 AMRAP Bar Muscle-Ups (sub Pull-Ups)   12:00 – 20:00 AMRAP 30 Double Unders 8 DB Push Presses (22.5/15kg. LH) 8 DB Push Presses (22.5/15kg. RH) 8 Lateral Burpees [vc_gallery type="image_grid" images="26947"...

A) Krusher’s WL program - C&J   or   B ) AMRAP in 40 minutes:   1000/800m Row 50 Alt DB Snatches (20/15kg) 1 Minute Wall Sit 50 Box Stepovers (24/20”) 1 Minute Plank   - partner or solo   - back by popular demand   Compare to 22/07/21 [vc_gallery type="image_grid"...

A) Snatch   3-3-3-2-2-2-1-1-1-1   B) Tabata   - 8 intervals per station - 20:10 (work : rest) seconds - 1 minute rest between stations   Calories RKBS Weighted Lunges ...

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