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    Workout Of The Day

    A) Power Clean 3-3-2-2-1-1-1-1-1   B) "Open 11.5" AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg)   Krusher with the Friday 9.30 class.   ...

    25 November, 2018 /

    - The social event will kick off at 3pm, kids welcome. Presentations at 6pm. BYO. We will have the bbq fired up if you want to bring in anything that needs cooking.   A) Alt EMOM for 20 mins:   5 Power Snatches   10 Squats (^Pistols) or 10 Situps (^Toes-to-Bar)     or     C) "Mary" AMRAP in 20 minutes: 5...

    23 November, 2018 /

    For time: 100 Double Unders 800m Run 60/50 Cal Row 40 Pushups 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Bar Muscle-Ups   - if you finish sub 15 minutes + 400m Farmer Carry (24/16kg)   - if you finish sub 18 minutes +200m Farmer Carry (24/16kg)   - if you finish sub 20 minutes...

    22 November, 2018 /

    CrossFit Kids 5pm (no regular class on at this time)   A) EMOM x 8   4 Push Presses   B) E2M x 4   4 Back Squats ...

    21 November, 2018 /

    Linchpin Test 6   4 rft: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU ...

    20 November, 2018 /

    There are two options today. Parts A and B are completed as one of the options and Part C is completed as the other option.    A) Deadlift   8-8-6-6-4-4-4-4-4   and   B) For time: 800m Row 40 Toes-to-Bar 20 Burpees   or   C) ACC OQ 18.2 and 2A With a 20 minute running clock:   18.2 For time: 30-20-10 DB Deadlifts (35/22.5kg) Burpee Boxovers...

    19 November, 2018 /

    A) Power Clean 3-3-3   B) ACC OQ 18.1 AMRAP in 12 minutes: 30 Double Unders 3,6,9...

    18 November, 2018 /

    Partner or solo   0 - 10:00 A) "Annie" For time: 50-40-30-20-10 Double Unders Situps   then   10:00 - 22:00 B) Dumbbell "Rahoi" AMRAP in 12 mins: 12 Box Jumps (24/16kg) 6 DB Thrusters (2 x 20/15kg) 6 DB Facing Burpees   Patrner WOD - share "Annie" reps 50/50 - alternate movements for "Rahoi"   In-house championships kids workout - Sam T urging Cliff to bring it! ...

    16 November, 2018 /

    REMOM for 30 mins:   1) 10 HSPU or 10 Alt KB Curl and Press   2) 30 sec max Pull-Ups   3) 5 DB Burpee DL   4) 30 sec max Cals   5) Rest or 10 Hollow Rocks or 100m Sprint ...

    15 November, 2018 /
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