Daily WOD

Tuesday, 08/01/19

A) Power Snatch - 10 mins to build to a heavy triple B) Open 13.1 AMRAP in 17 mins: 40 Burpees (6")30 Snatches (35/20kg)30 Burpees30 Snatches (62.5/35)20 Burpees30 Snatches (75/45)10 BurpeesMax Snatches (95/55) ...

07 January, 2019 / 3 Comments

Monday, 07/01/19

A) Back Squat10-8-6-4-2-2-2 then B) Back Squat 4-6-8-10 or C) AMRAP in 12 minutes: 10 Calories20 Squats30 Double Unders40 Second Plank ...

06 January, 2019 / 2 Comments

Saturday, 05/01/19

“The Lyon” 5 rft:7 Cleans (75/52.5kg) 7 S2OH (75/52.5kg) 7 Burpee C2B Pull-Ups (6”) - rest 2 minutes - Score = fastest + slowest rounds compare to https://crossfitking.com/saturday-060118/ ...

04 January, 2019 / 1 Comment

Friday, 04/01/19

2 x 10 minute AMRAPs: A)15 Situps (^T2B)15 Calories - 5 minute rest B)15 KB Swings (24/16kg) (^32/24kg)200m Run ...

03 January, 2019 / 3 Comments

Thursday, 03/01/19

A) Bench Press 8-8-8-6-6-6-4-4-4 B) "Snoopy" 2 rft: 10 LH DB Snatches (20/15kg) 10 Weighted Stepups (20/15kg. 24/20”) 10 RH DB Snatches 10 Weighted Stepups 80 Double Unders ...

02 January, 2019 / 2 Comments

Wednesday, 02/01/19

For time: 1 Power Clean 5 Pushups 5 Box Jumps 5 Pull-Ups 2 Power Cleans 5 Pushups 5 Box Jumps 5 Pull-Ups 3 Power Cleans 5 Pushups 5 Box Jumps 5 Pull-Ups (… through to 10 Power Cleans) L1 – 35/20kg, 24/20” L2 - 45/30kg, 24/20” L3 – 65/45kg, 30/24” L4 – 85/60kg, 30/24”, C2B Pull-Ups (no butterfly) ...

01 January, 2019 / 3 Comments

Tuesday, 01/01/19

A quick reminder that the gym is closed tomorrow (Tuesday) and that we're back to the regular class timetable on Wednesday. Happy New Year everyone! ...

31 December, 2018 / 0 Comments

Monday, 31/12/18

8am CrossFit 9am Weightlifting/Open Gym A) Deadlift 8-8-8-6-6-6-4-4-4 B) Partner WOD 4 x AMRAP in 2 minutes: - Row for metres (1 minute each) - Wall Ball (alt. 5 reps each) - BOTP (alt. 2 reps each) - 10 Situps, 20 Hand Taps in Pushup position And that's a wrap for 2018. We hope to see you...

30 December, 2018 / 1 Comment

Saturday, 29/12/18

7am and 8am classes only A) “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg) (by Jamie Zimmerman and Jimmy Wright) PTE Galagher & LCPL McDonald were serving...

28 December, 2018 / 1 Comment

Friday, 28/12/18

8am class only 9am Weightlifting - Dan won't be in to coach this session, it is an opportunity for the weightlifters to work through their program. Tabata time 8 rounds per station 20s : 10s (work : rest) Complete all 8 rounds at each station before moving on. - Calories - Pushups -...

27 December, 2018 / 1 Comment