Daily WOD

Class times: 6 - 7am 7.20 - 8.20am 8.40 - 9.40am 10 - 11am CrossFit Kids   “Saman” 8 rft: 13 Deadlifts (85/60kg) 17 Wall Balls (9/6kg) 400m Run   - Solo or partner wod   Background: In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang...

5 x 3 minute AMRAPs   - rest 3 minutes between rounds   10 Box Jumps (30/24”) 20 KB Swings (24/16kg) ME Calories ...

A) Snatch Pulls 6 x 3 - pause at 1” - mid-thigh - reset grip every rep   B) Snatch Pull + Power Snatch + Snatch   10 x 1   or   B) 5rft: 8 Power Snatches @ 70% 30/24 Calories ...

AMRAP in 20 minutes: 8 LH KB Thrusters (1 x 24/16kg KB) 40 Double Unders 20 Pull-Ups 8 RH KB Thrusters 40 Double Unders 20 Pushups ...

- shirts and hoodies have arrived, go and see Loz or Kim at the front desk to pick up your order     A) E90S x 7   2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges     B) Push Press 5-5-5-5-5 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) AMRAP in 7 minutes: 14 Toes-to-Bar 14 Calories 28 Double Unders   B) AMRAP in 7 minutes: 7 Burpees 7 Goblet Squats (20/15kg) 14 Alt DB Snatches (20/15kg)   C) EMOM x 7 rounds 7 Dips 7 Banded Pull-aparts ...

New class times begin today: 6 - 7am CrossFit 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit 10 - 11am CrossFit Kids   A) "Yeti" For time: 25 Pull-Ups 10 Muscle-Ups 2400m Run 10 Muscle-Ups 25 Pull-Ups   or   B) "Abbate" For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run [vc_row css_animation="" row_type="row"...

A) Hang Power Snatch   8-8-6-6-4-4-4-4   - 12 minutes   B) AMRAP in 12 mins: 12 Calories 12 Wall Balls (9/6kg) 36 Double Unders ...

A) Clean and Jerk 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) For time: 18-16-14-12-10-8-6-4-2 OH Lunges (1 x 20/15kg) Calories Box Jumps (24/20”)   We say farewell to this dynamic duo at the end of the week. All the best to Kara and...

A) 0 – 10:00 12 rft: 5 Thrusters (2 x 20/15kg) 5 C2B Pull-Ups   B) 10:00 – 15:00 EMOM 10 KB Swings (24/16kg)   C) 15:00 – 25:00 12 rft: 5 Burpees 5 Hang Power Cleans (60/40kg) [vc_gallery type="image_grid" images="23148" img_size="full" column_number="2" grayscale="no"...

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