The WOD's

WOD: Saturday

WODs April 10, 2015

7.00am
A. EMOM x 10:
1 Kipping Swing
1 Knees to Elbows
1 Toes to Bar

B. EMOM x 6
1. Max reps pull-ups
2. Max reps push-ups

C. Death by 20m

8.00am
A. Push Press
3-3-3-3-3-3-3

B. Pause Front Squat (3 sec. pause) + Front Squat
*Build to a max.

C. EMOM x 6:
1. Max reps strict C2B pull-ups
2. Max reps dips

D. Death by 20m

WOD: Friday

WODs April 9, 2015

A. Deadlift
5 x 70%
5 x 75%
5 x 80%

B. Partner Workout
7 Rounds for time of:
Run 200m
20 Kettlebell Swings
*One KB per team.
*A round is complete when both partners have run and swung the KB.
*The KB cannot be put down at any stage during the workout.

WOD: Thursday

WODs April 8, 2015

Complete four cycles:
Bent Over Row 8 reps
Strict Toes to Bar
20 Superman Raises
Push-ups

 

WOD: Wednesday

WODs April 7, 2015

A. Push Jerk 3-3-3-3-3

B. Run or Row 20 min for distance.

 


WOD: Tuesday

WODs April 6, 2015

We hope you all had a great Easter long weekend.

A. Back Squat
3 x 5 @ 80%
*Perform max reps in the 3rd set.

B. Shoulder Press
3 x 5 @ 80%
*Perform max reps in the 3rd set.

C. Three rounds:
1 min. strict pull-ups
1 min. rest

Gym Closed – Easter Long Weekend

News, WODs April 2, 2015

*Please note that the gym is closed Friday, Saturday, Sunday and Monday for the Easter Long Weekend.  Have a restful time with family and friends and get ready to get back into the full swing of things next week!

WOD: Thursday

WODs April 1, 2015

AMRAP in 5 min:
Row 500m
12 Burpee Box Jump Over 24/20″
Max reps UB Kettlebell Swing 24/16kg
*Rest 5 min between rounds.

WOD: Wednesday

WODs March 31, 2015

*Please do your best to make it in for today’s workout as these results will be used for an upcoming strength cycle.

A. Back Squat 1RM

B. Shoulder Press 1RM

WOD: Tuesday

WODs March 30, 2015

*Please don’t forget to log your scores for 15.5 by 10am today.

AMRAP in 20 min. of:
Run 400m
Max reps Strict Pull-ups

WOD: Monday

WODs March 29, 2015

CrossFit Open 15.4
– Please be sure to watch the video and read the rules/scalings before you come in to the gym and don’t forget to read our Tips and Strategies.
– If you’ve already done it, you’re welcome to come in to do some other training or to repeat the workout simply for the training effect.