The WOD's

WOD: Thursday

WODs June 1, 2017

Ten rounds for time of:
2 Deadlift 125/85kg
4 Shuttle Run 10m
8 Burpees (over the bar)
16 Alternating Lunges

WOD: Wednesday

WODs May 30, 2017

A. Front Squat
*Build to a heavy triple.
*At least 5 heavy sets in the process.

B. Death by Gymnastics Pull:
*Maintain movement choice throughout.
*Advanced athletes: See how far you can get with unbroken reps.

WOD: Tuesday

WODs May 29, 2017

Three rounds for time
5 Shoulder Press 60/37.5kg
5 Toes to Bar
10 Push Press 60/37.5kg
10 Toes to Bar
15 Push Jerk 60/37.5kg
15 Toes to Bar

WOD: Monday

WODs May 28, 2017

A. Power Snatch + Full Snatch
*Build in weight across 7-10 sets.

B. For time:
50 Russian KB Swings 24/16kg
80 Double-unders
40 Swings
60 Double-unders
30 Swings
40 Double-unders
20 Swings
20 Double-unders
10 Swings

WOD: Friday

WODs May 25, 2017

Please note that due to maintenance works on the driveway, you may need to enter the gym via the rear door via the alley way depending on the time you train Friday.

A. Turkish Get-up
*Perform 1 rep on each side per minute, for 10 minutes.

B. Jerk (any style)
*Build to a 1RM

*Don’t forget to check out the Pacific CrossFit Games Regional (Fri-Sun).


WOD: Thursday

WODs May 24, 2017

For completion:
0-5 min:
Row 1000m
5-10 min:
15-20 Sit-ups (per minute)
10-15 min:
10-15 Overhead Squats 20/15kg
*This is intended to be an active recovery.

WOD: Wednesday

WODs May 23, 2017

AMRAP in 30 minutes:
2 Deadlift 125/85kg
4 Shuttle Run 10m
8 Burpees (over the bar)
16 Lunges

WOD: Tuesday

WODs May 22, 2017

A. Power Clean + Full Clean
*Build over the course of 7-10 sets.

B. Ascend for 7 minutes:
10 Russian KB Swing 24/16kg
20 Double-unders
20 Russian KB Swing
40 Double-unders
30 Russian KB Swing
60 Double-unders
40 Russian KB Swing
80 Double-unders
etc.

WOD: Monday

WODs May 21, 2017

For time:
Row 1200m
then
12 rounds of:
4 HSPU
8 C2B Pull-ups
12 Squats
*As always, various scaling options will be provided.
*Scale up by wearing a weight vest.