Daily WOD

Tuesday, 03/05/22

A) Front Squat 3 RM B) Back Squat 3 RM C) EMOM x 10 5 HSPU Or Muscle-Ups (a conditioning option will be on the board) ...

02 May, 2022 / 2 Comments

Labour Day public holiday. Class times: 6am 7.10am 8.30am A) 0 – 10:00 3 rft: 20 Toes-to-Bar 20 Alt DB Snatches B) 10:00 – 20:00 400m Farmer Carry Then AMRAP 40 Box Stepovers (24/20”) 40 Pushups C) 25:00 – 35:00 E2M x 5 15 Thrusters 10 Ring Rows 5 Burpess (1’) The thruster. There are few movements...

01 May, 2022 / 1 Comment

Saturday, 30/04/22

Please note the small changes to the starting times for the middle two classes: 5.30am CrossFit 6.30am Weightlifting 7.30am CrossFit 8.40am CrossFit Kids “Roy” 5rft: 15 Deadlifts (102.5/70kg) 20 Box Jumps (24”) 25 Pull-Ups - modify the workout to get the appropriate volume for your level [vc_row css_animation="" row_type="row"...

29 April, 2022 / 1 Comment

Friday, 29/04/22

A) Alt EMOM x 10 8 LL Bulgarian Split Squats 8 RL Bulgarian Split Squats 10 Bent Over Rows Or Dips B) AMRAP in 10 minutes: 12 Calories 8 RH DB Snatches (1 x 22.5/15kg) 12 Pushups 8 LH DB Snatches (1 x 22.5/15kg) One of the main reasons we hear...

28 April, 2022 / 2 Comments

Thursday, 28/04/22

A) Weightlifting or B) 1. Power Clean - 8 minutes to build to a heavy triple 2. E3M x 8 4 Strict Pull-Ups (^Muscle-Ups) 8 Box Stepovers (24/20”) (^30/24”) 8 Power Cleans (35/25kg) (^50/35kg) 8 Push Jerks (35/25kg) (^50/35kg) Age may be just a number, but if you...

27 April, 2022 / 2 Comments

Wednesday, 27/04/22

A) Sumo Deadlift 5-5-5-5-5 B) AMRAP in 12 minutes: 15 Burpees 300m Row 90 Double Unders Float like a butterfly. ...

26 April, 2022 / 2 Comments

Tuesday, 26/04/22

A) Week 6 Back Squat 1 x 5 @ 70% 1 x 5 @ 80% 1 x 3 @ 90% 1 x 1 @ 95% 3 x 1 @ 100%+ - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 4 @ 80% 3 x...

25 April, 2022 / 2 Comments

Monday, 25/04/22

ANZAC Day public holiday. Class times: 6am 7.10am 8.30am A) AMRAP in 4 minutes: 4 Devils Power Cleans (2 x DBs) 12 Anchored Situps B) Partner or solo AMRAP in 22 minutes: 200m Row 16 Kettlebell Swings (24/16kg) 14 Goblet Squats (24/16kg) 12 Pull-Ups Shout out to Brett who spent his Sunday morning...

24 April, 2022 / 1 Comment

Saturday, 23/04/22

Class times: 5.30am CrossFit 6.30am Weightlifting 7.20am CrossFit 8.40am CrossFit Kids WOD 10 Power Snatches (70/50kg) 30 Toes-to-Bar 30 Wall Balls (9/6kg) 600m Run - rest 2 minutes 15 Power Snatches (60/40kg) 20 Toes-to-Bar 20 Wall Balls 400m Run - rest 2 minutes 20 Power Snatches (50/30kg) 10 Toes-to-Bar 10 Wall Balls 200m Run [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

22 April, 2022 / 1 Comment

Friday, 22/04/22

Rotating EMOM x 6 rounds 1. 5 Push Jerks 2. Max Calories in 45 seconds 3. 5 Hang Power Cleans 4. Max Double Unders in 45 seconds 5. Rest (or Max Alt Toe Taps in 45 seconds) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

21 April, 2022 / 2 Comments