The WOD's

WOD: Monday

WODs July 26, 2015

Three rounds for reps of:
1 min. Wall Ball 10/6kg
1 min. Hang Power Cleans 40/30kg
1 min. Ball Slams 12/9kg
1 min. Lunges 20/15kg
1 min. Row
1 min. Rest

WOD: Saturday

WODs July 24, 2015

Photo: You are looking at the Fittest Female 16-17years crowned at this years CrossFit Games. Congratulations Bella!!

Performance crew come along to the 7am session today for a joint WOD (There will not be a 8am session).

For max load:
21 Deadlift
21 Burpees (Jump over the barbell)
15 Cleans
15 Burpees
9 Snatch
9 Burpees

*For RXD the same load must be used for all movements (Deadlift, Clean & Snatch). Any style of Clean and Snatch is allowed.

For those that haven’t been watching the CrossFit Games you are missing out!  Get inspired and spend your weekend (like us) watching the worlds best athletes compete HERE .

 

WOD: Friday

WODs July 23, 2015

With a continuously running clock
0:00-5:00
Row 1000m
5:00-15:00
EMOM x 10
3-5 Pull(*)
5 x 10m shuttle run
15:00-20:00
EMOM x 5
Burpees (jump and touch)
*Choose from bar muscle-up, C2B pull-up, pull-up.

WOD: Thursday

WODs July 22, 2015

Photo: Luka and the gang with Chad Mackay over in the USA.

A. Clean Pull + Hang Clean
*12 minutes to work to a heavy set.

B. “Elizabeth”
21-15-9 reps for time of:
Clean 60/40kg (must pass through a squat)
Ring Dip

*Read more about the Benchmark workouts – here.

WOD: Wednesday

WODs July 21, 2015

EMOM x 24:
1. Row 200/180m
2. Run 200m
3. Max rep Double-unders
4. Rest

WOD: Tuesday

WODs July 20, 2015

A. 5 sets: Pause Front Squat + Front Squat
*Maintain the heaviest weight as possible across all sets.

B. Weighted Pull-up
5-5-5-5-5
*Rest 2 min. between sets.

C. Max reps in 3 min (choose one):
Kipping Pull-ups
Bar Muscle-ups
Ring Muscle-ups

WOD: Monday

WODs July 19, 2015

For time:
15 Hang Power Snatch, 30 Push-ups, 45 Sit-ups
12 Hang Power Snatch, 24 Push-ups, 36 Sit-ups
9 Hang Power Snatch, 18 Push-ups, 27 Sit-ups
6 Hang Power Snatch, 12 Push-ups, 18 Sit-ups
3 Hang Power Snatch, 6 Push-ups, 9 Sit-ups
*40/30kg

WOD: Saturday

WODs July 17, 2015

7.00am
Team Prowler workout. We need numbers to make this work, so get out your tracky dacks and come on in!

8.00am
Rope Climb and Overhead Carry
*Bring Long Socks.

 

WOD: Friday

WODs July 16, 2015

*Well done to Chris T. for one of the stand out efforts during “Hursty” on Wednesday!

A. Clean Pull + Power Clean + Jerk
*Build to a heavy set over the course of 15 min.

B. Three rounds for time of:
15 Hang Power Clean
15 Hand Release Push-ups

WOD: Thursday

WODs July 15, 2015

In anticipation of the sore and fatigued bodies from the Hursty workout, today’s sessions are Open Gym format.  All session will run at the normal times and a variety of options will be provided to cater for your state of fatigue.