Daily WOD

A) Back Squats   9-6-3-3-3-3-3-6-9   B) For time: 
400m Run 20 KB Swings (24/16kg) 40 Situps 20 KB Swings 400m Run 20 KB Swings   Rogan started CrossFit a week ago and signed up to compete in the adaptive division - Men Lower Extremity. This was his first run through for...

The Open workout will run on a 'go when ready' timetable on Saturday morning from 6am to 9.30am. The three classes at 6am, 7.20am and 8.40am will run as per usual.   There's no Weightlifting class at 7.20am but I...

The heats will run this afternoon from 3.45pm. It's a basic workout so as soon as we've got a group ready to go we'll get them done throughout the afternoon.   If you are wanting to come and do another...

Friday, 12/03/21   The Open heats are on this afternoon starting at 3.45pm. Come along ready to rip into 21.1 and cheer on or judge for the other members throwing down.   *Morning classes:   21-15-9 reps for time:   A) Power Snatches (35/25kg) Burpees (6”)   B) Dips Calories   C) Wall Balls (9/6kg) Bicycles...

A) For time:   6 x 5 Deadlifts (100/70kg) (^125/85kg) 10 Situps (^T2B) 200m Run   - rest 1 minute between rounds   B) Bench Press   6 x 4 ...

AMRAP in 25 minutes:   5 x 2 Strict Pull-Ups (^Muscle-Ups) 2 Strict Presses (45/30kg) (^Strict HSPU) 20 Double Unders (+ 20 Calories)   5 x 4 Strict Pull-Ups 4 Strict Presses 40 Double Unders (+ 40 Calories)   5 x 6 Strict Pull-Ups 6 Strict Presses 60 Double Unders (+ 60 Calories)   etc...

A) EMOM x 24   Rounds 1 - 6 1 Power Clean + Split Jerk   Rounds 7 - 12 2 x (Power Clean + Split Jerk)   Rounds 13 – 18 4 Power Cleans   Rounds 19 – 24 1 lap of the carpark then AMRAP Plank Jacks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) AMRAP in 15 minutes: 10 Calories 5 Weighted Stepups (24/20”. 20/15kg) 5 LH DB Presses (20/15kg) 5m OH Walking Lunge (20/15kg) 5 RH DB Presses 5m OH Walking Lunge 5 Weighted Stepups   - add 5 Calories each round   B) E90S x 10   3 Power Snatches   - touch'n'go [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

A) "Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg)   or   B) “The Bear Complex” 5 rounds for max load 1 round is 7 cycles of:   1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press [vc_row css_animation="" row_type="row"...

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