Daily WOD

Monday, 31/01/22

Yoga - 7pm A) Back Squat 7 x 7 B ) AMRAP in 8 minutes: 8 Lateral Burpees 8 Toes-to-Bar 8 Power Snatches (45/30kg) ...

30 January, 2022 / 2 Comments

CF Kids class is back for the term - 8.40am. A) 6 rounds for time: 12 Wall Balls (9/6kg) 12 Box Stepovers (24/20”) 12 Burpees (6”) - 12 minute time cap B ) Rotating EMOM x 12 minutes: 12 Alt DB Snatches 12/10 Calories 12 Pull-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

28 January, 2022 / 0 Comments

Friday, 28/01/22

CF Teens starts this afternoon at 4.55pm. A) Front Squat (no racks) 15 x 3 - first set with the empty barbell, incrementing each set B ) 5 x 2 minute rounds, resting 1 minute between rounds: Buy in to each interval with a 30...

27 January, 2022 / 2 Comments

Thursday, 27/01/22

A) Weightlifting Or B ) 0 – 10:00 EMOM 8 DB Hang Power Cleans 4 Dips 12:00 – 22:00 E2M x 5 200m Run 20 Second Handstand Hold (sub Plank – challenging variations will be on the board) 25:00 – 35:00 AMRAP 50/40 Calories 150 Double Unders 200m Farmer Carry 150 Double Unders [vc_row...

26 January, 2022 / 2 Comments

Wednesday, 26/01/22

Class times: 6am 7.10am 8.30am A) “Chelsea” EMOM x 30 minutes: 5 Pull-Ups 10 Pushups 15 Squats Scaling / Modifications - Scale the reps to 45 seconds of work - Rotate Pushups, Star Jumps and 20 Bicycles - Rotate Squats, Situps and Back Extensions or B ) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB...

25 January, 2022 / 1 Comment

Tuesday, 25/01/22

A) Superset x 8 5 Deadlifts 10 Calories or 10m HS Walk B ) Superset x 8 5 Push Presses 10 KB SDHP or 10m Lunge Walk ...

24 January, 2022 / 2 Comments

Monday, 24/01/22

Yoga 7pm A) Clean and Jerk - 15 minutes to build to a heavy single B ) AMRAP in 15 minutes: 1 Wall Walk (sub 8 Shoulder Taps) 3 Power Cleans 9 Toes-to-Bar 27 Double Unders [vc_gallery type="image_grid" images="27541" img_size="full" column_number="2"...

23 January, 2022 / 2 Comments

Saturday, 22/01/22

Class times: 5.30am CrossFit (+ 6.20am Weightlifting) 7.20am CrossFit 8.40am CrossFit (this class will be CF Kids from next Saturday) Solo or Partner For time: 20 Pull-Ups 10 Thrusters (62.5/45kg) 50 Double Unders 16 Pull-Ups 8 Thrusters 40 Double Unders 12 Pull-Ups 6 Thrusters 30 Double Unders 8 Pull-Ups 4 Thrusters 20 Double Unders 4 Pull-Ups 2...

21 January, 2022 / 1 Comment

Friday, 21/01/22

A) Bent Over Row 5 x 12 B ) Push Press 5 x 12 C) 10 rft: 10 Pushups 10 Situps 10 Calories - 20 minute time cap ...

20 January, 2022 / 2 Comments

Thursday, 20/01/22

A) Weightlifting or B ) 1. @ 0:00 EMOM x 10 5 Power Cleans 5 Dips - rest 2 minutes 2. @ 12:00 E2M x 5 rounds 8 Bulgarian Split Squats (L) 8 Bulgarian Split Squats (R) 8 Alt DB Snatches 3. @ 25:00 AMRAP in 10 minutes: 50/40 Calories 50 Wall Balls (9/6kg) 50...

19 January, 2022 / 2 Comments