The WOD's

WOD: Friday

For time:
10 Cleans 60/40kg
10 Cleans 80/52.5kg
10 Cleans 100/65kg
10 Cleans 80/52.5kg
10 Cleans 60/40kg
*Cleans must pass through a full squat.
*One barbell. Weight changes are part of your overall time.

WOD: Thursday

EMOM x 32 min.
1. Air Bike (calories)
2. Rest
3. Toes to Bar (reps)
4. Rest
5. Row (calories)
6. Rest
7. Bear Crawl (m)
8. Rest

Photo: Kim has worked so hard on shoulder flexibility and stability. We are still working on getting the bar back into a stronger overhead position but are super stoked with her progress. Awesome work Kim!!!

WOD: Wednesday

“The Chief”
AMRAP in 3 min.
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for a total of five, 3 minute cycles.
*Rest 1 min. between cycles.

WOD: Tuesday

A. 7 x 3 Front Squat
*Maintain load across.

B. Gymnastic Pulling – choose one:
1. 5 sets x max reps.
2. Death by.
3. EMOM x 10.
*Pull-ups (strict, C2B, kipping etc.)

WOD: Monday

Five rounds for time of:
12 Push Jerk 60/40kg
Run 360m

*Note: Advanced athletes: the repetitions for the Push Jerks have been programmed with the intent of aiming for unbroken sets.
*Run 360m leave and enter through the front roller door.

Photo: Shane taking on Lloyd and Andy for a standing arm wrestle (or stretch) depending upon how competitive you are.

WOD: Saturday

Come and join us for a “FUN” partner/team workout. This session is perfect for those wanting to try CrossFit for the first time. No technical movements, just a great workout with our awesome community.
Hope to see you there!!

WOD: Friday

A. Push Press 5-5-5-5-5
*From the ground.

B. Seven rounds for time of:
Run 180m
Bear Crawl 20m

WOD: Thursday

For total work time:
50 Cal. Bike
50 Cal. Row
50 Toes to Bar
50 Burpees
50 Russian Swings 32/24kg
50 Ball Slam 20/12kg
*Time each movement separately and add up your total time at the end.
*Perform in any order.

WOD: Wednesday

15-12-9 Clean & Jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Photo: Welcome Blake D.

WOD: Tuesday

A. Back Squat 10 x 2 reps.
*Maintain load across.

B. Two rounds for time of:
50 Dumbbell Snatch 22.5/15kg
50 Alternating Lunges 22.5/15kg