Daily WOD

For time:   1000m Row 100 Lateral Jumps (12") 800m Row 80 Squats 600m Row 60 Situps 400m Row 40 Pushups 200m Row 20 Ring Dips ...

CrossFit Kids 5pm (no adult class at this time)   A) Superset   8-8-8-6-6-6-4-4-4 Deadlift Bench Press   B) AMRAP in 8 minutes: 2 DB Renegade Rows (2 x 20/15kg) 4 DB Hang Power Cleans 4 DB Thrusters 20 Double Unders 20 Bicycles (L+R=2) ...

A) 0 - 10:00 Bicouplet 2 For time: 12-9-6 Snatches (61/40kg) Bar Muscle-Ups   B) 10:00 - 20:00 Bicouplet 1 For time: 21-15-9 Snatches (40/25kg) C2B Pull-Ups   or   C) "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...

A) Clean Complex   Clean Pull Hang Power Clean Clean B) REMOM for 18 mins 3 Cleans 50 D-U 12/9 Cal Row ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   For time:   10 - 1 Front Squat (50/30kg) (^70/45kg)   1-10 Push Jerk (50/30kg) (^70/45kg)   + 30 Double Unders after every round ...

Kim's 60th WOD   For time:   60 Double Unders   Then 4 x 1 Rope Climb (wear shin protection) 2 HSPU 3 Toes-to-Bar 4 Pull-Ups 5 Deadlifts (80/60kg)   60 Situps + 1 Cal for every year under 60 yrs old   Rx+ 1 Legless Rope Climb 2 Deficit HSPU (4"/2") 3 Bar Muscle-Ups 4 C2B Pull-Ups 5 Deadlifts (120/85kg) ...

CrossFit Kids 5pm (no adult class)   A) Hang Power Snatch + OHS + Snatch   - 20 minutes   B) Incrementing AMRAP in 7 minutes:   DB Thruster (2 x 15/10kg) Burpee Box Jump (24/20")   Farewell Will, all the best up in the top end. ...

A) Power Clean - 1 RM   B) Partner WOD   For time:   150 Double Unders 50 Power Cleans (70/45kg) 120 Double Unders 40 Power Cleans 90 Double Unders 30 Power Cleans - share work equally ...

A) E2M x 7 10 Alt Dumbbell Strict Press 10 Pull-Ups B) Back Squat 10 - 10 - 10 - first set at 70% ...

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.