The WOD's


WOD: Monday

A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am & 4.00-6.00pm

Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.

Rik Adam

WOD: Saturday

Please note there will be one combined session today at 7:00am.

To add a bit of excitement you guys will be creating your own workout (within some specified parameters). Think of your best ideas and we will come up with a great workout together. Bring your Christmas cheer!!!

bodo beers

WOD: Friday

Bodo – The only man who puts beers in the fridge for a post workout drink.

All sessions today will be open gym format after the destruction of the 12 Days of Christmas Workout.

Feel free to come in and do a workout of your own creation, work mobility or get some one on one coaching.

WOD: Thursday

WOD: Thursday

For those that aren’t aware – CrossFitters that don’t turn up for the 12 Days of Christmas workout are immediately placed onto the naughty list!

The 12 Days of Christmas
For time:
1. Run 200m
2. Bar Muscle-ups
3. Hang Cleans 60/40kg
4. Box Step-overs 20/15kg (20″)
5. Toes to Bar
6. Parallette Shoot Through
7. C2B Pull-ups
8. KB Swings 32/24kg
9. Burpees
10. Overhead Lunge 20/15kg
11. Wall Ball 10/6kg
12. Shoulder to Overhead 60/40kg

This workout is performed as per the song “The 12 Days of Christmas”, so it’s 1, then 2,1, then 3,2,1 then 4,3,2,1 etc. This is obviously a long one so feel free to get into the gym early and get started on warming up so that you have the best shot at getting through the workout!



WOD: Wednesday

A. Work to a 2RM Turkish Get-up (each side)

B. EMOM x 12:
1. 30 sec. Dips
2. 30 sec. Double-unders
3. 30 sec. T2B

new logo

WOD: Tuesday

For load and time:
20 Burpees (over barbell)
20 Overhead Squats
20 Burpees
20 Front Squats
20 Burpees
20 Back Squats
*All lifts are from the ground.

Advice on loading: Pick a load for the OHS and FS that you might have a shot at getting unbroken but it shouldn’t be a certainty. The back squat is a little different – for the sake of safety (the bar is coming from the ground each time) pick a weight that you are confident that you can do UB. This should not be easy but should be UB.

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WOD: Monday

Our last full week of training before Christmas! Let’s get in the gym and get some Turkey credits before the big day!

Every five minutes for five rounds:
Run 400m
25 KB Swings 24/16kg
Max. rep UB Chest to Bar Pull-ups

Scaling advice: If you’re not able to do big sets of pull-ups, disregard the UB element of the workout and pick a number of pull-ups that is slightly above what you can do in one set and chip away at getting through those reps in each round.

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WOD: Saturday

7.00am Team Workout – we need numbers to make this happen so get your butts in here!

A. EMOM x 10:
1 Clean & Jerk

B. Five rounds for time of:
20m Overhead Walk 85/55kg
100m Farmers Carry 24/16kg

WOD: Friday

WOD: Friday

A. 1RM Thruster

B. With a continuously running clock complete 5 Thrusters every minute.
From 0:00-5:00 use 30kg/20kg
From 5:00-10:00 use 40kg/30kg
From 10:00-15:00 use 50kg/40kg
Continue adding 10kg every 5 minutes for as long as you are able.

Notes on scaling: I would like to see everybody get at least 10 minutes out of this one.  If the prescribed weights are going to see you fail before 10 minutes, then feel free to use smaller increments to keep you in the game for longer.

*Check out the video of a couple of CrossFit elites hitting this one.

brenden broken

WOD: Thursday

Break your routine! Believe it or not you can train on Thursday – we know you’re sore and today’s training has been programmed with that in mind. This workout can be really hard if you want it to be or an active recovery. Either way unless you’re going to be doing some good recovery work at home, you’ll recover better by coming in.

Still Think Low-Fat Dairy is the “Healthy Choice”? Think Again!

A. Partner Workout
Run 200m
Run 400m
Run 800m
Run 400m
Run 200m
*The runs are relay format i.e. one partner runs at a time.
*The partner not running performs a 60 sec. UB weighted plank.

B. Stretch Circuit.