Daily WOD

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm   A) OOTB #4   For time: 30 - 20 - 10 Situps Thrusters (40/30kg)*   * 30 - 20 - 10 Dumbbell (1 x 22.5/15kg) 20 - 14 - 8 Kettlebell (1 x 24/16kg)   35 - 25 - 15 Squat Jumps   B) REMOM x...

Zoom CrossFit - 7.30am Weightlifting - 8.30am - Monday's classes are as per the normal Zoom schedule   A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg)   or   B) “Ryan” 5 rft: 7 Muscle-Ups 21 Burpees (6”)   - sub 14 C2B Pull-Ups for Muscle-Ups [vc_gallery type="image_grid" images="22743"...

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm   A) EMOM x 10 minutes 3 Hang Snatches   or   B) AMRAP in 10 minutes: 3 Hang Snatches (50/35kg) 6 Box Jumpovers (24/20") 9 Box Dips   - then straight into EMOM x 10 minutes of:   C) 1 Hang Snatch - increment weight...

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT 6pm   2 rft: 3-6-9-6-3 Power Clean (70/50kg) Back Squats HSPU 200m Run   - subs for HSPU 1-2-3-2-1 Wall Climbs or 3-6-9-6-3 Russian Twists (L+R=1) ...

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm HIIT - 6pm   A) 3rft: 15 Burpees 30 Wall Balls (9/6kg) 90 Double Unders   - 15 minute time cap   B) Alternating Tabata 5 Ring Rows (2 seconds concentric, 2 seconds eccentric) Hollow Rocks - sub Bent Over Row for Ring...

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT - 6pm   0 – 8:00 AMRAP 100m Run 8 Deadlifts (70/50kg) 8 Pushups   10:00 – 18:00 EMOM 10 – 15 Toes-to-Bar   20:00 – 28:00 AMRAP 10 Box Jumps (24/20”) 8 Deadlifts 8 Strict Dips [vc_gallery type="image_grid" images="22723"...

Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm   A) OOTB #3   7 rft: 28 Double Unders 10 Hang Clean and Jerks (40/30kg)*   *10 KB HC & J (24/16kg) *14 DB HC & J (22.5/15kg) *14 Kick Sits (bodyweight)   B) AMRAP in 7 minutes: 10-8-6-4-2 Kipping Pull-Ups (no butterfly) Front Rack Lunges   30 Situps...

ANZAC DAY   - 5pm Zoom class only   “Turns” 5 rft: 15 Push Presses (50/35kg) 21 Front Squats (50/35kg) 400m Run   - Ian Turner - “The Untamed Beast” - 2nd Commando Regiment - died July 15, 2017 (36 yrs old – 15+21) [vc_gallery...

Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm   - reminder that there is a CrossFit Zoom class at 5pm tomorrow for ANZAC DAY (no morning classes)   0 – 4:00 AMRAP 8 Hang Power Cleans (50/35kg) 12 V-Ups 20 Double Unders   6:00 – 10:00 AMRAP 8 Pull-Ups 12...

Zoom classes CrossFit 5.30am (no HIIT), 8.15am, 5pm Legends 7am HIIT 6pm   OOTB #2   For time: 50 Air Squats 30 Push Presses (40/30kg)* 50 Air Squats 50 Lateral Burpees Over The Bar** 50 Air Squats 30 Push Presses* 50 Air Squats   *30 Single Arm KB Push Presses (24/16kg) *50 Single Arm Dumbbell...

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