Daily WOD

A) REMOM x 20 minutes:   1. 17 /14 Calories 2. 17 KB Swings (24/16kg) 3. 17 Wall Balls (9/6kg) 4. 17 Pull-Ups   B ) AMRAP in 10 minutes:   10 KB Snatches (24/16kg. 5 LH,5 RH) 10 Goblet Lunges (24/16kg) 10 Situps [vc_gallery...

A)
 Snatch 4 x 3   Snatch Pull 4 x 3   B ) AMRAP in 10 minutes:   3 Wall Walks 6 Pistols 9 Box Jumps (24/20”) ...

A) 0 – 12:00 AMRAP   10 Thrusters (45/30kg) 10 Toes-to-Bar 40 Double Unders   B ) 16:00 - 28:00 AMRAP   10 Power Cleans (62.5/45KG) 10 Pushups 40 Double Unders ...

CrossFit Kids (ages 6 - 12) restarts today for the final term of 2021 at 10am. Give Jim a call on 0408 590 530 if you have an enquiry about getting your child active and involved in a...

A) E90S x 8   4 Cleans   B ) AMRAP in 12 minutes:   100m DB Farmer Carry (2 x 15/10kg) 30 Lateral Jumps 10 Renegade Rows (2 x 15/10kg) 60 Flutter Kicks (L+R=2) ...

A) Krusher’s weightlifting - Snatch   Or   B ) 0 – 6:00 1200/1000m Row   6:00 – 12:00 Alt EMOM 10 - 20 KB Swings (24/16kg) 12 Box Jumps (24/16kg)   14:00 – 20:00 1200m Run   20:00 – 26:00 Alt EMOM 20 Situps 12 Lunges (24/16kg)   28:00 - 35:00 AMRAP 20 KB SDHP (24/16kg) 20 Dips 20 Box Stepovers (24/20") [vc_row...

5 rft:   25 Double Unders 12 Deadlifts 5 Toes-to-Bar   25 Double Unders 9 Hang Power Cleans 5 Toes-to-Bar   25 Double Unders 6 Push Jerks 5 Toes-to-Bar   Level – M/F 1 – 20/15kg 2 – 30/20kg 3 – 45/30kg 4 – 60/40kg 5 – 70/50kg   Attitude is key to long term health and wellness. Good...

Teens and Kids classes resume this week. Teens - Friday, 4.55pm Kids - Saturday, 10:00am   Monday, 04/10/21 public holiday class times: 7am - Legends + 8am - CrossFit 9.20am - CrossFit   Please book into the classes through the Mindbody app.   Partner WOD - you go, I go,...

Class times for Monday's public holiday: 7am - Legends + 8am - CrossFit 9.20am - CrossFit (no afternoon classes)   Please book into the classes through the Mindbody app.   Saturday WOD For time:   6 x 5 Power Snatches (62.5/45kg) 15 Toes-to-Bar   straight into   6 x 5 Thrusters (62.5/45kg) 15 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

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