The WOD's

WOD: Monday

WODs September 17, 2017

*Please note that there is no Circuit session today.

A. Back Squat 5 x 5
*Use about 80% of 1RM for working sets.

B. For time:
Row 500m
50 One legged squats
100 Double-unders

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD: Saturday

WODs September 15, 2017

30-20-10 reps for time of:
Power Clean 50/35kg
Toes to Bar

Friday

WODs September 14, 2017

*Please don’t forget that the Kids session and Open Gym are cancelled today.

EMOM x 30 min:
1. Run 200m
2. Max Wall Ball 9/6kg
3. Rest
4. Run 200m
5. Max KB Swings 24/16kg
6. Rest

WOD: Thursday

WODs September 13, 2017

*Please note that we have a couple of schedule changes between Friday 15th – Tuesday 19th. Please see the slider bar above for details.

A. Tempo Front Squat 5 x 5.
*Tempo = 3 sec. down, 1 sec. bottom, 1 sec. up.

B. Floor Press 3-3-3-3-3-3-3
*See attached video.

Schedule Adjustment

WODs September 13, 2017

Hi everyone,

We are off for a short trip away and there are a couple of adjustments to the schedule over this time. Please see below.

Friday: CrossFit Kids/Open Gym Cancelled.
Saturday: No Yoga
Monday: No Circuit

*The adjustments mentioned are the only changes – all other sessions will proceed as normal.

Thanks, Chris & Marie.

WOD: Wednesday

WODs September 12, 2017

15.1/15.1a:
AMRAP in 9 min:
15 Toes to Bar
10 Deadlift 52.5/35kg
5 Power Snatch 52.5/35kg

then

6 min. to achieve 1RM Clean & Jerk
*Any style of C&J.
*There is no rest between 15.1 and 15.1a

WOD: Tuesday

WODs September 11, 2017

*All sessions will proceed as normal today (Tuesday). Once again, we do ask that if you have flu symptoms that you do not attend training until you are 100%. Thank you for your understanding.

A. EMOM x 10:
Strict Pull-ups
*You choose the reps.

B. For total time:
Run 200m
Rest 30 sec.
Run 400m
Rest 60 sec.
Run 800m
Rest 2 min.
Run 800m
Rest 2 min.
Run 400m
Rest 60 sec.
Run 200m
*Athletes with injuries related to running will Row.

Monday: Gym Closed

WODs September 10, 2017

Hi Everyone,
We have decided to close the gym tomorrow due to myself and Marie being extremely unwell. Please know that we don’t take this decision lightly but we are trying to avoid this flu circling around the gym over and over again.
We would expect to be open on Tuesday, however we do ask that if you are experiencing any flu symptoms that you not attend training until you feel 100% better.
We will be posting this message on facebook and sending texts and emails out but could you please help us out by passing this message on to anyone you know from the gym so that we lessen the risk of someone not getting the message.
Thanks, Chris

WOD: Saturday

WODs September 8, 2017

For time:
50 Thrusters
Run Loop (around gym)
40 Thrusters
Run Loop
30 Thrusters
Run Loop
20 Thrusters
Run Loop
10 Thrusters
Run Loop
*20/15kg
*Thruster must be unbroken for rx’d – you may rest overhead or in the front rack only.

WOD: Friday

WODs September 7, 2017

A. EMOM x 10:
Wall Climb
*Your choice of reps.

B. Partner workout:
Five rounds for reps/time:
50 Double-unders
Max reps Parallette Shoot Through
*The double-unders work as the timing station.