Workout Of The Day

A) Clean - 15 minutes   then   B) “King Kong” 3 rft: 1 Deadlift (206/145kg) 2 Muscle-Ups 3 Cleans (113.5/80kg) 4 HSPU   or   B) “Jeremy” For time: 21-15-9 OHS (45/30kg) Burpees ...

"WOOD" 5 rft: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) - 1 minute rest between rounds ...

3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (20/15kg) 10 RH DB G2OH (20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...

“Artie”   AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...

A) Hang Clean 1 RM   B) 4 rft: 50 Double Unders 10 Deadlifts (100/70kg) 10 HSPU ...

CrossFit Kids 5pm (no regular class on at this time)   Partner WOD   AMRAP in 20 minutes:   "Luke" 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run   - share work 50/50 - if you finish under...

Alt EMOM for 10 mins:   A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups   B) 40 sec. Row (for mtrs) 40 sec. Pushups   C) 40 sec. Double Unders 40 sec. Toes-to-Bar ...

A) Snatch - 15 minutes   B) FTD OQ 18.4   0 – 2:00 15 Box Jumps (24/20”) 5 Snatches (60/40kg)   - If completed before time:   - 4:00 15 Box Jumps 5 Snatches (70/50kg)   - 6:00 15 Box Jumps 5 Snatches (80/55kg)   - 8:00 15 Box Jumps 5 Snatches (90/60kg)   - 10:00 15 Box Jumps 5 Snatches (100/65kg)   Scaling: - start light and increase weight based on the following...

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.