Thursday 09 02 2012

The Bear Complex

Five rounds, each for time of, Seven sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

The bar cannot be released during the rep cycle, Rest as needed between rounds and increase weight each round.

Post load to comments.

By |February 8th, 2012|WOD| Comments

Wednesday 08 02 2012

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

By |February 8th, 2012|WOD| Comments

Tuesday 07 02 2012

Push Press 3 -3 -3 Then. 3 Rounds for a time10 x Deadlifts  140 (100)24 x Bar Facing Burpees Post loads for Push Press and time for WOD to comments.


By |February 7th, 2012|WOD| Comments

Monday 06 02 2012

Run 400 MetersKettle bell swings @ 24 Kg (16kg) (complete AMRAP for as long as it took you to complete 400m run)(example: if it takes you 2:30, do as many KB swings in 2:30 as you can)1 Min Rest Run 100 Meters Push ups (AMRAP for same time as 100m run) (same as above)1 Min Rest Run 200 Meters Pull […]

By |February 6th, 2012|WOD| Comments

Check Our Timetable

CrossFit sessions are starting Tomorrow. Check our Timetable..
We require everyone who is coming to book in for the sessions as we are capping the class size to make the most of the space.

Register your interest in foundation memberships.
Email: Or Call 0402 029 666.

By |February 5th, 2012|WOD| Comments