WODs

WOD: Friday

Five sets:
Pendlay Row 8-12 reps
Seated Dumbbell Shoulder Press 12-15 reps
*Perform as a super-set and rest minimum 2 minutes between.
*Maintain load throughout.

WOD: Thursday

For time:
Row 1000m
100 Wall Ball 9/6kg
75 Sit-ups (strict, feet anchored)
50m Walking Lunge 20/15kg
25 Bar Muscle-ups

Photo: Still one of my all time favourites – following Kim hitting a personal best lift. Thanks to Grant Williams.

WOD: Wednesday

“Diane”
21-15-9 reps for time of:
Deadlift 100/70kg
HSPU
*Don’t let the difficulty of this workout scare you off. We will have several variations on offer to suit all abilities.
*Check out the video for Chris’s winning effort of Diane at the Australian Regionals back in 2012.

WOD: Tuesday

EMOM x 5:
3 Muscle Snatch + 3 Overhead Squat:
*Maintain light/fast load throughout.

Rest 1 min.

EMOM x 5:
1 Power Snatch + 1 Hang Squat Snatch
*Build from light to medium load.

Rest 1 min.

EMOM x 8:
1 Snatch (power or squat)
*Build from medium to heavy.

Optional:
20-2 calories for time (row or airbike).
*Partner up and alternate efforts.

WOD: Monday

3 rounds for completion:
0-2 min. 75 Double-unders
2-4 min. 25 Pull-ups
4-6 min. 15 Deadball Over the Shoulder 45/30kg
6-8 min. 20 Toes to Bar
8-10 min. 20 Ball Slam 20/12kg

WOD:Saturday

Join us for a “fun” partner WOD.

Bring your friends along to join in the “fun”. This is a great session for those wanting to try CrossFit for the first time. The workout will be suitable for beginner to advanced athletes.

Photo: Jesse and Harry. Today marks the start of the Cub Games- (Mini Open for the kids). It was great to have the kids throw down together.

WOD: Friday

For time:
10 Cleans 60/40kg
10 Cleans 80/52.5kg
10 Cleans 100/65kg
10 Cleans 80/52.5kg
10 Cleans 60/40kg
*Cleans must pass through a full squat.
*One barbell. Weight changes are part of your overall time.

WOD: Thursday

EMOM x 32 min.
1. Air Bike (calories)
2. Rest
3. Toes to Bar (reps)
4. Rest
5. Row (calories)
6. Rest
7. Bear Crawl (m)
8. Rest

Photo: Kim has worked so hard on shoulder flexibility and stability. We are still working on getting the bar back into a stronger overhead position but are super stoked with her progress. Awesome work Kim!!!

WOD: Wednesday

“The Chief”
AMRAP in 3 min.
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for a total of five, 3 minute cycles.
*Rest 1 min. between cycles.

WOD: Tuesday

A. 7 x 3 Front Squat
*Maintain load across.

B. Gymnastic Pulling – choose one:
1. 5 sets x max reps.
2. Death by.
3. EMOM x 10.
*Pull-ups (strict, C2B, kipping etc.)