Daily WOD

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "MURPH" For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - partition reps as necessary - If you have a 10/5kg vest, wear it. Scaling: #1 Full run, halve the reps #2 Half "Murph" #3 AMRAP in 30 minutes: 200m Run, 10 Pull-Ups, 20 Situps, 30 Squats ...

Regionals 18.4 For time: 2 x 10 Snatches (80/57.5kg) 12 Bar-facing Burpees 2 x 10 Snatches (52.5/35kg) 12 Bar-facing Burpees ...

A) AMRAP in 20 minutes:   30 Double Unders 7 Double Dip Muscle-Ups 30 Double Unders 21 Calorie Row   or   B) AMRAP in 20 minutes:   30 Double Unders 7 Strict Pull-Ups 14 Pushups 30 Double Unders 21 Dumbbell Thrusters (2 x 10/5kg) ...

0 - 5:00 AMRAP 5 Thrusters (50/35kg) 5 Burpees (6")   5:00 - 7:00 Rest   7:00 - 12:00 AMRAP 5 Power Cleans (50/35kg) 5 Toes-to-Bar   12:00 - 14:00 Rest   14:00 - 19:00 AMRAP 5 Push Presses (50/35kg) 5 Front Squats   ...

**HOODIES** - orders need to be in by Monday 6pm - email [email protected] to place your order or if you have any questions 7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit For time: 1000m Row Rest 1 minute Then 5 x 12 Box Jumps (24/20") 8 Power Snatches (45/30kg) (^62.5/45kg) 12 Toes-to-Bar Rest 1 minute 50 Wall Ball (9/6kg) ...

**HOODIES** - orders need to be in by Monday 6pm - email [email protected] to place your order or if you have any questions A) EMOM x 7 3 Front Squats 7 Pushups B) EMOM x 7 3 Muscle-Ups 7 KB Swings C) In 7 minutes: 400m Run Then AMRAP 10 Reverse Lunges 10 Situps 10 Back Extensions   ...

A) AMRAP in 15 mins: 55 Double Unders 15 C2B Pull-Ups 5 Hang Power Cleans (70/47.5kg) or HSPU   B) Power Cleans or HSPU   5 x 5 ...

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.