The WOD's

WOD: Thursday

WODs January 16, 2019

A. Back Squat 3 x 5
*Maintain weight across.

B. 20-2 reps for time of:
Wall Ball 9/6kg
*Perform 10/7 Push-ups after each set of WB.
*Advanced athletes should aim for unbroken reps throughout.

WOD: Wednesday

WODs January 15, 2019

5 x 3:30 rounds:
Row 400/350m
Max effort plank.
*Your score for this workout is your total plank time.
*Rest as close to 3 min. between rounds as possible.

WOD: Tuesday

WODs January 14, 2019

10 rounds for time of:
10 Thrusters 15/10kg DB’s
Run 100m
10 Toes to Bar
Run 100m
Rest 30 sec.

WOD: Monday

WODs January 13, 2019

Three rounds:
Min 1: 2 Power Snatch
Min 2: 4 Power Snatch
Min 3: 6 Power Snatch
Min 4: 8 Power Snatch
Min 5: 10 Power Snatch
Min 6: Rest
*The goal is to increase load on each round. Round 1 should be relatively easy, round 2 moderate and round 3 should be close to failure.

Optional:
Run Big Loop

WOD: Saturday (Bring a friend)

WODs January 11, 2019

Today’s is “Bring a Friend Day”.   This is a great opportunity to bring your friends along to try out a session with us, meet our community and have some fun!!!

Team workout:
In teams of 3 or 4 complete the following:
2km Row
100 Burpees
100 Box step-over 20″ (20/15kg)
100 Ball Slams (20/12kg)
2km Run

*One person working at a time. Share work anyhow between team members.

Video: A huge thank you to Claudio for creating this video for Chloe as part of her 12th birthday present as a way of recording her CrossFit journey.


WOD: Friday

WODs January 10, 2019

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Yes they need to be unbroken.

WOD: Thursday

WODs January 9, 2019

A. Death by Strict Pull-up

B. 50-35-20 reps for time of:
Toes to Kettlebell
Run 400m

WOD: Wednesday

WODs January 8, 2019

For time:
50 Cleans.
*Each rep must pass through parallel. If you are not proficient at a full clean, you may power clean + front squat.

Weight Guide:
Novice 40-60/20-30kg
Intermediate 60-80/30-55kg
Advanced: 80-100/55-70kg

*Don’t sell yourself short on the weight choice for this one. It is intended to be a long grind that tests you as much mentally as it does physically. As a guide, you should not be able to do touch and go reps at the weight you have chosen.


WOD: Tuesday

WODs January 7, 2019

EMOM (for as long as possible)
0-1: 10 Pull-ups
1-2: Run 200m
2-3: 10 Burpees
3-4: Run 200m
4-5: 10 Burpees
*Add 2 Burpees per round.



WOD: Monday

WODs January 6, 2019

Welcome back everyone – we’re back to our full schedule as of today.  We hope that you had a relaxing Christmas period and feel refreshed and motivated for a new year.

We encourage you to take the time to reflect on your training up to this point and set yourself some goals for the short, medium and long term for the future.  As always, we are here to help you find the best way to achieve your health and fitness goals and we encourage you to use this service.

A. Power Clean & Push Jerk 3-3-3-3-3
*Build in weight across the sets.

B. 21-15-9 reps for time of:
Toes to Bar
DB Snatch 22.5/15kg