Daily WOD

Zoom CrossFit - 5.30am, 9.30am, 5pm Weightlifting - 8.45am HIIT - 6pm   6 rounds for time of Wall Balls, Toes-to-Bar and Power Cleans   Level 1 12 Wall Balls (9/6kg) 6 Toes-to-Bar 6 Power Cleans @ 30/20kg   Level 2 14 WB, 8 T2B, 6 PC @ 42.5/30kg   Level 3 16 WB,...

The good news we've been waiting for! The gym will be reopening on Saturday, June 13 for our first day back after the scheduled easing of restrictions.   If you have borrowed gear we ask that you please return it...

Zoom CrossFit - 5.30am, 9.30am, 5pm Legends - 7am HIIT - 6pm   A) Alt EMOM x 10 minutes:   @ 0, 2, 4, 6, 8 1 Snatch Pull 1 Power Snatch 1 Hang Snatch Pull 1 Hang Power Snatch   @ 1, 3, 5, 7, 9 10 – 15 Box Jumps   B) 3 rft: 400m...

The Weightlifting class is now on at 8.45am to lead into the 9.30 class.   Zoom CrossFit - 5.30am, 9.30am, 5pm Weightlifting - 8.45am HIIT - 6pm   For time:   35 – 28 – 21 – 14 – 7   Calories Situps Russian Kettlebell Swings (24/16kg)   
- subs for Calories Burpees 10m Shuttles Mountain...

Note with school going back today (Monday) the 8.15am Zoom session is replaced by a 9.30am session.   Zoom CrossFit - 5.30am, 9.30am, 5pm Legends - 7am HIIT - 6pm   A) Zoom WOD   E3M x 8 rounds   200m Run then AMRAP (incrementing) 3-6-9-etc (+ option to alternate...

For time:   15-12-9 Chest-to-Bar Pull-Ups DB Thrusters (2 x 20/15kg)   straight into   15-12-9 Toes-to-Bar Overhead Squats (50/35kg) ...

REMOM x 5 rounds   10 – 20 Hollow Rocks   20 – 50 Double Unders   5 – 10 Deadlifts   5 – 10 Bench Presses or Strict Presses or 10 – 20 Pushups   AMRAP Calories or 10m Shuttles or Floor Runners [vc_gallery type="image_grid"...

For time: 30 Hang Power Cleans (60/40kg) 15 S2OH (60/40kg) 30 Burpees   20 Hang Power Cleans 10 S2OH 20 Burpees   10 Hang Power Cleans 5 S2OH 10 Burpees ...

For time: 60 Alt DB Snatches (1 x 20/15kg) 20 Bicycles (L+R=1) 50 Box Jumps (24/20”) 20 Bicycles 40 Weighted Lunges (20/15kg) 20 Bicycles 30 Toes-to-Bar 20 Bicycles 20 Strict Pull-Ups 20 Bicycles 10 TGU (20/15kg) 20 Bicycles [vc_gallery type="image_grid" images="22833" img_size="full" column_number="2" grayscale="no"...

A) 0 – 5:00 AMRAP 8 SDHP (45/30kg) 8 Weighted Situps (15/10kg) 8 Dips   B) 5:00 – 10:00 For time: 400m Run 20 Pushups   C) 10:00 – 15:00 - continue AMRAP   D) 15:00 – 20:00 For time: 400m Run 20 Pushups   E) 20:00 – 25:00 - continue AMRAP [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

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