Daily WOD

Tuesday, 09/10/18

A) E90S x 6 5 Deficit Deadlifts B) For time: 500m Row 25 Burpees (6”) 25 SDHP (32/24kg) ...

08 October, 2018 / 2 Comments

CrossFit Teens starts Tuesday, 5pm. AMRAP in 20 mins: 3 Power Cleans 2 Push Jerks (50/35kg) (^70/50kg) 5 Front Squats 5 Toes-to-Bar 3 Box Jumps (24/20") (^30/24") 2 Burpee Box Jumps 5 Pushups 5 Toes-to-Bar ...

07 October, 2018 / 3 Comments

Saturday, 06/10/18

CrossFit Kids starts up again next week. - $150 for one session per week for the term - $250 for two sessions per week for the term - CF Kids: Thursday 5pm, Saturday 9.15am - CF Teens: Tuesday 5pm, Friday 5pm A) EMOM x 5 2 Hang Power Cleans then B) “Base” AMRAP in 12 mins: 8...

05 October, 2018 / 1 Comment

Friday, 05/10/18

A) 5 rft: 60 Double Unders 15 C2B Pull-Ups - sub 15 Cal Row/Bike for D-U if the calves are still feeling it from Tuesday or B) “Dobogai” 7 rft: 8 Muscle-Ups 20m Farmer Carry (2 x 25/20kg Dumbbells) ...

04 October, 2018 / 2 Comments

Thursday, 04/10/18

5pm - regular CrossFit class today, CF Kids starts up again next week. "White" 5 rft: 3 Rope Climbs (wear shin protection) 10 Toes-to-Bar 21 Walking OH Lunges (20/15kg) 400m Run ...

03 October, 2018 / 2 Comments

Wednesday, 03/10/18

A) Bergeron Big Clean Complex 1RM High Hang Clean + Hang Clean + Clean + -Push Press (Rnd 1) -Push Jerk (Rnd 2) -Split Jerk (Rnd 3) - Goal is unbroken or B) "Jerry" For time: 1600m Run 2000m Row 1600m Run ...

02 October, 2018 / 2 Comments

Tuesday, 02/10/18

For time: 5 x 30 Double Unders 200m Run 30 Double Unders 20 Box Jumps (24/20") 1 minute Plank + A) 400m Row and / or B) 30 Burpees (6") and /or C) 20 Bar Muscle-Ups ...

01 October, 2018 / 2 Comments

Monday, 01/10/18

Public holiday - 8am, 9am classes only "Elizabeth" For time: 21 - 15 - 9 Cleans (62.5/45kg) Ring Dips ...

30 September, 2018 / 1 Comment

Saturday, 29/09/18

For the public holiday on Monday classes will be at 8am and 9am only. Saturday WOD "Fight Gone Bad" - 5 stations - 1 minute per station - 1 minute rest between rounds 3 rounds for max reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Cals) ...

28 September, 2018 / 1 Comment

Friday, 28/09/18

Rotating OTM A) 4 Muscle-Ups - progressions and alternatives will be on the board B) 8 Hang Power Cleans C) 12/9 Cals ...

27 September, 2018 / 1 Comment