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    Daily WOD

    - Heats are on from 5.30am. Last heat at 8.10am. - An extra workout will be on the board at the gym.   "Open 22.2"   1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing Burpees ...

    04 March, 2022 /

    A) Power Clean and Jerk   8 x 2 @ 80%+ of Jerk 1RM   - 20 minutes to build up and complete the sets   B) Front Squat   4 x 4 @ 80%+ of Front Squat 1RM   - 20 minutes to build up and complete the sets [vc_row...

    03 March, 2022 /

    A) Weightlifting   Or   B ) 0 – 10:00 Practice skills/warm up for the workout   AMRAP   A) 10:00 – 14:00 5 Wall Balls (9/6kg) 25 Double Unders   B) 17:00 – 21:00 10 KB Swings (24/16kg) 1 Lap of Carpark   C) 24:00 – 28:00 7 Toes-to-Bar (^UB) 3 Strict HSPU (^deficit)   D) 31:00 – 35:00 2...

    02 March, 2022 /

    50 rft:   1 Power Snatch (60/42.5kg) 2 Overhead Squats 3 Bar-facing Burpees   - partner WOD - you go, I go, round for round. ...

    01 March, 2022 /

    - reminder to registered athletes to submit your scores for 22.1 before the deadline this morning.   A) Alt E90S x 4 rounds   8 Deadlifts 30 - 80 Double Unders   B) With a 12 minute time cap:   800/600m   Then AMRAP   5 Bar Muscle-Ups (sub 5 Strict Pull-Ups +...

    28 February, 2022 /

    Yoga 7pm   A) Alt E90S x 5 rounds   8 Push Presses 15 – 20 Calories   B) AMRAP in 15 mins:   10 KB Front Rack Lunges (1 x 24/16kg) 20 Situps 10 Pushups 20 RKB Swings (24/16kg) [vc_gallery type="image_grid" images="27885" img_size="full" column_number="2" grayscale="no"...

    27 February, 2022 /

    - The gym will be open from 5.30am. We'll run 15 minute heats for the Open workout as soon as there's a group ready to go. - There will be another 15 minute workout on the board if you...

    25 February, 2022 /

    The programmed workout for Friday is still on this afternoon. Heats for Open 22.1 will also begin this afternoon for anyone who would like to give it a go. You don't need to be registered.   Regarding tomorrow's classes: - The...

    25 February, 2022 /

    The CrossFit Open 2022 begins tomorrow (Friday). There will be a regular workout scheduled on Fridays and you will also have the option of doing the Open workout. The full Saturday morning session will be dedicated to the...

    23 February, 2022 /

    A) Power Snatch   8 x 2 @ 80%+ of Snatch 1RM   - 20 minutes to build up and complete the sets   B) Back Squat   4 x 4 @ 80%+ of Back Squat 1RM   - 20 minutes to build up and complete the sets [vc_row css_animation="" row_type="row"...

    23 February, 2022 /
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