The WOD's

WOD: Saturday

WODs October 17, 2014

7.00am
It’s been a tough week – come in for a team/partner workout for a bit of fun.

8.00am
For time:
Run 1200 Meters
63 Kettlebell Swings 24/16kg
18 Muscle-Ups
Rest until the clock reaches 15:00, and then…

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24/16kg
6 Muscle-Ups

WOD: Friday

WODs October 16, 2014

*Happy 8th Birthday to Chloe Saliba!

Every 5 minutes for 5 rounds:
Run 400m
15 Shoulder to Overhead 50/35g
50 Double-unders

WOD: Thursday

WODs October 15, 2014

Have you taken our Nutrition Quiz?

EMOM x 20:
1 Power Snatch
2 Snatch Balance
3 Overhead Squat
*You can stay light and use this as an active recovery day or work up to a heavy set if you’re feeling good!

WOD: Wednesday

WODs October 14, 2014

*Have you seen our updated and expanded Membership Options?

A. Complete 5 cycles:
Pendlay Row 6-8 reps
30 sec. Front Support (on rings)
60 sec. weighted plank
*Rest 60 sec. between exercises.

B. Tabata Evil Wheel.


WOD: Tuesday

WODs October 13, 2014

Five rounds each for time:
25m Band resisted run
20 Strict Burpees
25m Band resisted run
*This is a partner workout – you will alternate rounds. One partner works while the other rests and provide resistance on the band.
*Please watch the instructional video on band resisted running before coming in to train.

WOD: Monday

WODs October 12, 2014

*If you have any friends that are considering trying CrossFit, please let them know about our Free Trial on Wednesday night.

*Congratulations to Zac & Kirsty on the arrival of their baby daughter Molly!

A. 21-15-9 reps of:
Back Squat
*Each round is for load.
*You have 10 minutes after warming up to complete the rounds.

B. Five rounds for time of:
Run 200m
20 Reverse Lunge (alternate legs)

WOD: Saturday

WODs October 10, 2014

Guess which athlete spent all night prior to Thursday’s workout on the sewing machine embroidering their towel!

*Please note that there will not be a performance development session today as most of our regulars are competing in WOD Stock.  Good luck to you all!

Complete as many rounds and reps as possible in 4, 6 and 8 minutes of:
10 Ring Dips
15 Box Jump Overs 24/20″
20 Wallball Shots 10/6kg
25 Pull-Ups
30 Double-Unders
Rest 4 minutes between AMRAP’s.
*Advanced athletes – scale up to Muscle-ups instead of Rind Dips and 11 foot target for wall ball.

WOD: Friday

WODs October 9, 2014

Don’t forget our October attendance challenge – are you still in the running?

Complete five cycles:
5 Front Squat (use approx. 80% of 1RM)
rest 45 sec.
30-50 UB Double-unders
rest 45 sec.
10 Shoulder Taps (or 30 HS Hold against wall)
rest. 45 sec.
30 sec ea. side/front/side plank
rest 45 sec.

WOD: Thursday

WODs October 8, 2014

Struggling to workout which shoes to WOD in? – Which Shoes?

Check out the video is of Chris doing this workout in 4.22 back 2011 which was a pretty good result at the time, now there are masters athletes doing these sorts of times!

Ladies – we’ve never had a female athlete rx’d this workout.  The challenge is set!

Pick one of the following workouts:
1. Amanda
9-7-5 reps for time of:
Muscle-up
Snatch 61/42.5kg

2. 21-15-9 reps for time of:
Chest to Bar Pull-up
Power Snatch 50/35kg

3. Five rounds for time of:
8 Pull (ring row, pull-up etc.)
8 Overhead Squats (pick a challenging load for 8 UB OHS)




WOD: Wednesday

WODs October 7, 2014

For time:
Run 1200m
Bear Crawl 75m
30 Burpees (on to weight plate)
Run 800m
Bear Crawl 50m
20 Burpees
Run 400m
Bear Crawl 25m
10 Burpees