WOD: Saturday

Advance as far as possible in 20minutes:
3 Wallball 9/6kg
3 Deadball over shoulder 30/20kg
Run 180m

*Increment wallball and deadball by 3 reps each round.

Photo: Jenny. So proud of this lady. Increasing her attendance, resulting in improved confidence and abilities. Her squats are her best improvement. Keep up your great work- you are getting better every day!!!

WOD: Friday

A. 10 minutes to work to a heavy Hang Power Clean.

B. Three cycles of:
EMOM x 5 minutes
Hang Power Cleans (unbroken)

Rest 1 minute between cycles.

*Hold weight during each cycle. Increment weight during the rest break.
Warm-up load – moderate weight – heavy weight.

WOD: Thursday

A. Back Squat (5-3-1) (Cycle 3: Week 3)
75% x 5
85% x 3
95% x 1+
*Reminder- during cycle 4 we have added 15kg to our 1RM, and use 90% of this for our percentages. 

B. Two rounds for time of:
25 Single Dumbbell overhead squats (Right arm)
25 Sit-ups
25 Single Dumbbell overhead squats (Left arm)
25 Sit-ups

Optional ROMWOD in place of part B.

WOD: Wednesday

Ascend for 20 minutes:
Run 100m
30 sec Plank
10 Double-unders

*Increase Double-unders by 10 reps each round.

WOD: Tuesday

Five rounds, each for time of:
25 Cal Bike
20 Dumbbell Hang Snatch 22.5/15kg
15 Pull-ups

Rest as necessary between rounds.

*Advanced athletes scale to Chest to bar or strict pull-ups.

WOD: Monday

“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.

Compare to last time here

WOD: Saturday


Saturday’s WOD is inspired by 2018 CrossFit Games WOD: CHAOS.

Athletes will not know the duration, number of events, movements or repetitions to be completed- so be prepared for anything.
The weather is forecast to be sunny (fingers crossed).

NOTE# Please book in for the WOD early so I know if I need to add an additional session.

WOD: Friday

For time:
21-15-9 reps of:
Overhead Squats 50/35kg
Deadlift 50/35kg

Rest 3 minutes

9-15-21 reps of:
Front Squats 50/35kg
Deadlift 50/35kg

WOD: Thursday

For time:
Bike 2000/1750m (4 minute cut-off)
Toes to Bar
Ball Slams 20/12kg
Rest 2 minutes
Toes to Bar
Ball Slams
Rest 1 minute
Toes to Bar
Ball Slams

*20 minute cut-off

WOD: Wednesday

A. Complete:
Deadlift + Hang Squat Clean+ Front Squat + Jerk

*Move well and increment or hold weight as necessary.

B. Back Squats (3-3-3) (Cycle 4, Week 2)
70% x 3
80% x 3
90% x 3+
*Reminder- During cycle 4 we have added 15kg to our 1RM, and use 90% of this for our percentages.  

Photo: Who is this beautiful man? Tom Bennett photography doing his magic and capturing our best sides.