Daily WOD

Note: ANZAC DAY, Wednesday 25/04/18 8am and 9am sessions only "McDonald and Galagher" (solo or partner)   Monday WOD   3 rft:   Buy in: R1) 50 Cal Row R2) 50 Wall Ball (9/6kg) R3) 50 Situps     2 x 5 Push Jerks (50/35) (^70/45kg) 50 Double Unders   - 8 minute cap per round - rest 3 minutes between rounds, starting...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   10 Power Snatches (70/50kg) 30 Pull-Ups 30 Wall Ball (9/6kg) 600m Run   15 Power Snatches (60/40kg) 20 Pull-Ups 20 Wall ball 400m Run   20 Power Snatches (50/30kg) 10 Pull-Ups 10 Wall Ball 200m Run ...

A) OTM x 6   6 DB Z Presses 12 Situps   B) Incrementing AMRAP in 6 minutes: Ring Dips (^Strict) Power Clean   - add 1 rep to each movement every round   C) OTM x 6 12/10 Cal Row AMRAP Box Jumps (24/20") ...

CrossFit Kids 5pm A) For time: 21-15-9 OHS (52.5/37.5kg) Toes-to-Bar B) 12-8-6-6-8-12 (off the deck) Push Jerk or Front Rack Lunges ...

Happy birthday Sandy! A) Deadlift 9 - 9 - 9 - goal is to go heavier than the 12s from last week then B) Hang Snatch 5RM or C) AMRAP in 16 minutes: 3 Deadlifts 6 Lateral Burpees 9 Hanging Shoulder Taps 36 Double Unders ...

A) "Helen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups - scale up KBS (32/24kg) Bar Muscle-Ups B) Farmer Carry ...

A) Front Squat 4 x 8 6 x 4 B) AMRAP in 7 minutes: 10 Pushups 10 Toes-to-Bar 10 Burpees 60 Double Unders ...

A) "Luce" 3 rft: 1km Run 10 Muscle-Ups 100 Squats or B) 3 rft: 1km Run 25 C2B Pull-Ups 25 Box Jumps (24/20") ...

Rotating EMOM for 24 mins: 2 Rope Climbs (must have shin protection) 4 Hang Cleans 6 DB Burpee DL 8 HSPU ...

A) Clean and Jerk 5 RM - re-grip every rep   B) Deadlift 12-12-12 - should be heavier than the 15s from last week ...

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