Daily WOD

A) E2M Pause Back Squat 7 x 5     then     B) 20 rft: 5 Situps 5 Pushups 5 KB Swings (24/16kg)     or     C) For time: 100 Situps 100 Pushups 100 KB Swings (24/16kg) ...

- 4 minutes per station. AMRAP.   - 2 minute rest between stations   For total reps:   1) Calories   2) 5 Deadlifts (40/30kg) + 5 Hang Power Cleans (40/30kg)   3) 5 Ring Dips + 10 Plank Jacks   4) 1 Lap + 10 RKB Swings (24/16kg)   5) 20 Double Unders + 5 DB Thrusters (2...

A) 2 rounds for time: 30 SDHP (35/25kg) (^50/35kg) 30 Pushups (^HSPU) 30 Situps (^T2B) 800m Run     B) Weighted Pull-Ups 3-3-3-3-3 ...

CrossFit Kids 5pm (no adult class at this time)   A) Power Snatch - 15 minutes     B) Open 12.2   AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg)   - Snatches can be Power or Squat ...

3 x EMOM for 7 minutes:   A) 5 Deadlifts   B) 5 DB Bench Presses 30 Double Unders   C) 5 LH KB Thrusters 5 RH KB Thrusters ...

A) Split Jerk (from behind the neck)   1-1-1-1-1-1-1     B) Front Rack Reverse Lunges 10-10-10-10-10     or     C) Alt EMOM for 30 minutes:     3 Strict Pull-Ups 5 Box Jumps 8 Alt DB Snatches     3 Burpees 5 Wall ball 8 Calories ...

A) Clean 1-1-1-1-1   B) AMRAP in 12 minutes: 7 Hang Power Cleans (50/35kg) (^70/50kg) 5 C2B Pull-Ups (^Muscle-Ups) 3 Front Squats (50/35kg) (^70/50kg) ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Hammer"   5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-ups - 90 seconds rest   Jake F. ...

A) 0:00 - 10:00 2 rounds for time: 30 Alt DB Snatches (20/15kg) 30 Calories   B) 10:00 - 20:00 2 rounds for time: 30 Wall Ball (9/6kg) 5 Rope Climbs (wear shin protection)   - sub 6 KB SDHP (32/24kg) for each Rope Climb ...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.