Daily WOD

Tuesday, 04/05/21

A) Back Squat 4 x 5 x 80% - week 4, day 1 then B ) 4 x 8 Jefferson Curls Glute Bridges or C) AMRAP in 12 minutes: 20 Second HS Hold (^8m HS Walk) 8 Hang Power Snatches (35/25kg) (50/35kg) 16 Situps [vc_gallery...

03 May, 2021 / 2 Comments

Monday, 03/05/21

Public holiday schedule (no afternoon classes) Please book in to the classes via the Mindbody app 7am - Legends + CrossFit 8am - CrossFit 9.30 - CrossFit A) 10 rft: 200m Run 5 Strict Pull-Ups 5 Clean and Jerks (@ 50 - 60% of 1RM) or B ) “Abbate” For...

02 May, 2021 / 1 Comment

Saturday, 01/05/21

Last day for t-shirt/hoodie orders. A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) - sub Pull-Ups for Muscle-Ups. Aim for a number that you can complete in 2 to 3 sets per round. B ) Teams of 3 12 minutes Total metres 200m per interval You can row, run,...

30 April, 2021 / 1 Comment

Friday, 30/04/21

Tomorrow is the last day for getting in your shirt/hoodie orders. A) Pause Front Squats 5 x 5 - squat variation for week 3, day 2 _________________ then B ) Split Jerk 8 x 3 or C) AMRAP in 15 minutes: 4 Abwheel Rollouts (sub 12 Heel Taps) 8 Pushups 12 RKBS 16...

29 April, 2021 / 2 Comments

Thursday, 29/04/21

A) Power Clean - 8 minutes to build to a heavy triple B ) E3M x 8 4 Strict Pull-Ups (^Bar Muscle-Ups) 8 Box Jumps (24/20”) 8 Power Cleans (35/25kg) (^50/35kg) 8 Front Rack Lunges (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="25860"...

28 April, 2021 / 2 Comments

Wednesday, 28/04/21

2 rounds A) 0 – 4:00 40/30 Calories B ) 4:00 – 8:00 AMRAP 10 Toes-to-Bar 5 Strict Presses C) 8:00 – 12:00 150 Double Unders (scale to AMRAP in 2.30 minutes) D) 12:00 – 16:00 AMRAP 10 Burpees 5 Push Presses [vc_gallery type="image_grid" images="25851"...

27 April, 2021 / 2 Comments

Tuesday, 27/04/21

A) Snatch 5 x 1 x 50% 4 x 1 x 60% 3 x 1 x 70% 2 x 1 x 75% 5 x 1 x 80%+ or B) 5 rft: 400m Run + 30 Alt DB Snatches (20/15kg. Rnds 1, 3, 5) + 30 Alt Toe Taps (Rnds 2,...

26 April, 2021 / 2 Comments

Monday, 26/04/21

Anzac Day public holiday class schedule (no afternoon classes) 7am Legends + 8am CrossFit 9.30am CrossFit - Choose three - On a running clock, with a 10 minute time cap for each: A) 21-15-9 reps for time Calories DB Push Presses (2 x 20/15kg) V-Ups B) 21-15-9 reps for time Hang Power...

24 April, 2021 / 1 Comment

Saturday, 24/04/21

A) E45S x 10 3 Power Cleans Then B) “Helen” 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups or C) “Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups Scaling and modifications are always an option, and often the best way to maximise the benefit of a workout. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

23 April, 2021 / 1 Comment

Friday, 23/04/21

A) Back Squat 5 x 3 x 80% then B) Push Jerk 8 x 5 incrementing or C) AMRAP in 15 minutes: Situps (sub Mtn Cl.) Wall Balls (9/6kg) Calories Devils Presses (2 x 20/15kg) R1 – 20 Situps, 15 Wall Balls, 10 Calories, 5 Devils Presses R2 – 40, 30, 20, 10 R3...

22 April, 2021 / 2 Comments