Workout Of The Day

A) Front Squat 3 RM   B) Back Squat 3 RM   C) EMOM x 10   5 HSPU Or Muscle-Ups   (a conditioning option will be on the board) ...

Labour Day public holiday.   Class times: 6am 7.10am 8.30am   A) 0 – 10:00 3 rft: 20 Toes-to-Bar 20 Alt DB Snatches   B) 10:00 – 20:00 400m Farmer Carry   Then AMRAP 40 Box Stepovers (24/20”) 40 Pushups   C) 25:00 – 35:00 E2M x 5 15 Thrusters 10 Ring Rows 5 Burpess (1’)   The thruster. There are few movements...

Please note the small changes to the starting times for the middle two classes: 5.30am CrossFit 6.30am Weightlifting 7.30am CrossFit 8.40am CrossFit Kids   “Roy”   5rft: 15 Deadlifts (102.5/70kg) 20 Box Jumps (24”) 25 Pull-Ups   - modify the workout to get the appropriate volume for your level [vc_row css_animation="" row_type="row"...

A) Alt EMOM x 10   8 LL Bulgarian Split Squats 8 RL Bulgarian Split Squats   10 Bent Over Rows Or Dips   B) AMRAP in 10 minutes: 12 Calories 8 RH DB Snatches (1 x 22.5/15kg) 12 Pushups 8 LH DB Snatches (1 x 22.5/15kg)   One of the main reasons we hear...

A) Weightlifting   or   B) 1. Power Clean   - 8 minutes to build to a heavy triple   2. E3M x 8   4 Strict Pull-Ups (^Muscle-Ups) 8 Box Stepovers (24/20”) (^30/24”) 8 Power Cleans (35/25kg) (^50/35kg) 8 Push Jerks (35/25kg) (^50/35kg)   Age may be just a number, but if you...

A) Sumo Deadlift   5-5-5-5-5   B) AMRAP in 12 minutes:   15 Burpees 300m Row 90 Double Unders   Float like a butterfly. ...

A) Week 6 Back Squat   1 x 5 @ 70% 1 x 5 @ 80% 1 x 3 @ 90% 1 x 1 @ 95% 3 x 1 @ 100%+ - Percentages are based off your Back Squat 3RM   B) Front Squat   1 x 4 @ 80% 3 x...

ANZAC Day public holiday.   Class times: 6am 7.10am 8.30am   A) AMRAP in 4 minutes:   4 Devils Power Cleans (2 x DBs) 12 Anchored Situps   B) Partner or solo AMRAP in 22 minutes:   200m Row 16 Kettlebell Swings (24/16kg) 14 Goblet Squats (24/16kg) 12 Pull-Ups   Shout out to Brett who spent his Sunday morning...

Class times: 5.30am CrossFit 6.30am Weightlifting 7.20am CrossFit 8.40am CrossFit Kids   WOD   10 Power Snatches (70/50kg) 30 Toes-to-Bar 30 Wall Balls (9/6kg) 600m Run   - rest 2 minutes   15 Power Snatches (60/40kg) 20 Toes-to-Bar 20 Wall Balls 400m Run   - rest 2 minutes   20 Power Snatches (50/30kg) 10 Toes-to-Bar 10 Wall Balls 200m Run [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

Rotating EMOM x 6 rounds   1. 5 Push Jerks   2. Max Calories in 45 seconds   3. 5 Hang Power Cleans   4. Max Double Unders in 45 seconds   5. Rest (or Max Alt Toe Taps in 45 seconds) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

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