The WOD's

WOD: Tuesday

WODs November 16, 2015

10 x 2 min rounds:
Run 200m
Deadlift + Hang Clean + 2 x Front Squat + Jerk
*You have the full 2 min. to complete the run and the complex.
*You may have more than one go at the complex if you fail at any point.

 

WOD: Monday

WODs November 15, 2015

Reminder 4:00pm session today.

A. Back Squat 5-5-5-5-5

B. CrossFit Open Workout 12.1
AMRAP in 7 min. – Burpees (6″ jump and touch)

WOD: Saturday

WODs November 13, 2015

*Pool workout today. Please be ready to go at the Kawana pool at 7:30am. We have a great workout planned that will cater for all abilities. We hope you can make it.

WOD: Friday

WODs November 12, 2015

“Badger”
Three rounds for time of:
30 Cleans 42.5/30kg
30 Pull-ups
Run 800m
*In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
*Cleans must move through a squat.

WOD: Thursday

WODs November 11, 2015

A. EMOM x 9:
1. 30 sec. Double-unders
2. 30 sec. Sit-ups
3. 30 sec. Superman

B. 5 x 7-10 Bent Over Row

WOD: Wednesday

WODs November 10, 2015

*Reminder: 4pm session today.
*Pool WOD this Saturday! Check out the details above.

A. Overhead Squat 5-5-5-5-5

B. AMRAP in 12 min:
Run 200m
Max rep UB Thruster 60/40kg
*Your score is your total Thrusters.

WOD: Tuesday

WODs November 9, 2015

EMOM x 20:
1. 1 Snatch Deadlift + Hang Snatch + Snatch Balance + Overhead Squat
2. Pull-ups
*Any style of pull-up can be performed. Pick one that relates to your goals.

WOD: Monday

WODs November 8, 2015

*Reminder: 4:00pm session today.
*Well done to everyone who was involved in the various competitions over the weekend (Weightlifting, CrossFit Liftoff & Conquer the Beast). Look out for a recap in the coming days.

EMOM x 30:
1. 15 Burpees (6 inch jump and touch)
2. Rest
3. 15 x 10m Shuttle
4. Rest
5. Max cal. Row
6. Rest

WOD: Saturday

WODs November 6, 2015

7:00am
Come in and see!

8.00am
CrossFit Liftoff
A. 1RM Snatch
B. 1RM Clean and Jerk
C. AMRAP in 12 min.
3 Power Snatch 61/47kg
6 Clean & Jerk 61/47kg
9 C2B Pull-ups
54 Double-unders
*Please be conversant with the rules, scoring and weight in procedure before coming in to train.
*You are welcome to compete unofficially in this session if you would like to see how you compare without registering.

WOD: Friday

WODs November 5, 2015

*Save the date: Christmas Party

*Please note that if you are keen to compete in the Liftoff event but can’t make it on Saturday, there will be an opportunity to do this during open gym time.  Please be at the gym right on 4pm so that we have ample time to get you processed.

Five x 3 min. AMRAP:
9 Deadlift 35/25kg
6 Power Snatch 35/25kg
3 Overhead Squats 35/25kg
*Repeat for 5 cycles.
*Rest 1 min. between cycles.