Daily WOD

A) E90S x 8 5 Bench Presses     B)   For time:   10-9-8-7-6-5-4-3-2-1   Wall Balls Box Jumps (24/20”) Toes-to-Bar ...

A) Deadlift or Clusters   8-8-6-6-4-4-4     B) For time:   21-15-9-6-3   Ring Dips Burpee Box Jumps (24/20”)   ...

8 x E4M   Rounds 1 and 2 400m Run 10 Devils Presses (2 x 20/15kg)   Rounds 3 and 4 100 Double Unders 30 Pull-Ups   Rounds 5 and 6 400m Row 30 Pushups   Rounds 7 and 8 40 Situps 30 Wall Ball (9/6kg) ...

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   A) EMOM x 10 2 Snatches   B) For time: 800m Row 20 Front Rack Lunges (40/25kg) 200m Run 20 Front Rack Lunges (60/40kg)   C'mon adults, remember when running was fun?   ...

A) EMOM x 10   1 Clean + 2 Split Jerks     B) AMRAP in 12 minutes:   12 Pull-Ups 12 Box Jumps (24/20”) 12 KB Swings (24/16kg) ...

A) Back Squat   8-8-6-6-4-4-4   B) For time:   21-15-9-6-3   Toes-to-Bar Burpees ...

A) "Holleyman"   30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg)   or   B) 30 rounds for time: 5 Hang Power Cleans (30/20kg) 3 Thrusters (30/20kg) 1 Muscle-Up   - 30 minute time cap ...

A) AMRAP in 4 minutes: 40 sec HS Hold 30 Double Unders 40 sec Bar Hang 30 Double Unders   B) For time:   5 rounds of “Cindy”* + 50 DB Snatches (20/15kg) 4 rnds + 40 DB Sn. 3 rnds + 30 DB Sn. 2 rnds + 20 DB Sn. 1 rnd + 10 DB Sn.   * 1 round...

"Ralph"   4 rounds for time: 8 Deadlifts (115/80kg) 16 Burpees (6") 3 Rope Climbs 600m Run ...

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   A) 10 minutes to build to a heavy Clean     B) EMOM x 20   Odds 3 Pause Front Squats @ 60 - 70 %   Alternate on Evens 10 – 15 Calories   5 – 10 Dips ...

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.