Daily WOD

5pm - CrossFit Kids only A) 0:00 - 4:00 AMRAP 5 Cleans (45/30kg) (^62.5/45kg) 10 HSPU   B) 8:00 - 12:00 AMRAP 5 Power Cleans (62.5/45) (^80/55kg) 10 Toes-to-Bar   C) 16:00 - 20:00 AMRAP 5 Deadlifts (80/65kg) (^110/80kg) 10 Pull-Ups   or   D) AGOQ 20.3 - if you didn’t do it on Wednesday [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

A) AGOQ 20.3   For time: 100 Alt DB Snatches (22.5/15kg) 50 Calorie Row 100 Bar Facing Burpees   - 20 minute time cap   (sub 600m Run for the Row)   or   B) “Jonesy” 6 rft: 400m Run 6-5-4-3-2-1 Rope Climbs (wear shin protection) [vc_gallery type="image_grid" images="22484" img_size="full"...

A) Split Jerk 3 x 2 @ 60% 2 x 2 @ 70% 3 x 1 @ 80% 3 x 1 @ 90%   B) 4 rft:   12 Pushups 12 Front Rack Lunges ...

A) AGOQ 20.1 AMRAP in 6 minutes: 8 Thrusters (52/38kg) 50 Double Unders     and     B) REMOM for 16 mins, adding one rep each round:   KB SDHP Situps KB Goblet Squats Pull-Ups   Level / reps 1 / 7 – 10 2 / 10 – 13 3 / 13 – 16 4 / 16 - 19 [vc_row...

A) E45S x 10 Power Snatch - first set at 75% of 1RM B) “Nancy” 5 rft: 400m Run 15 OHS (45/30kg) ...

Pre-workout skills: Handstands, Handstand Walking (or 3km Run/Row time trial) A) AMRAP in 4 minutes 10 Pushups 10 Reverse Lunges Rest 2 mins B) AMRAP in 4 mins 10 Toes-to-Bar 30 Double Unders Rest 2 mins C) AMRAP in 8 mins 10 Pushups 10 Reverse Lunges 10 Toes-to-Bar 30 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

5pm - CrossFit Kids only   A) Clean and Jerk - 20 minutes   then   B) Back Squats 7-5-3-1-1-1-3-5-7   or   C) For time: 600m Row 50 Plank Jacks 400m Run 30 Alternating Pistols 20 C2B Pull-Ups 10 Burpees OTP ...

7pm Skills class - stretching and mobility 101.   A) E2M x 5 rounds 2 Hang Power Cleans 4 Push Presses 2 Hang Power Cleans   B) 3 rft: 15 LH KB Snatches (24/15kg) 15 Box Jumps (24/20”) 15 RH KB Snatches 15 Calories [vc_gallery...

A) Deadlift 12 minutes to work up to a heavy 5   B) AMRAP in 16 mins: 30 Second Plank 3 Deadlifts (125/90kg) 6 Wall Balls (9/6kg) 9 Pushups 6 Wall Balls 3 Deadlifts 100m Run (Scale DL to 70% of heavy 5) [vc_gallery type="image_grid"...

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