Sunday 31 03 2013

Rest Day!

We wish you and your family a happy, healthy and safe Easter.

By |March 31st, 2013|WOD| Comments

Saturday 30 03 2013

Conditioning:
4 Rounds for a time

20 Burpees
40 double unders
3 Muscle-ups
50m Walking lunges

By |March 30th, 2013|WOD| Comments

Friday 29 03 2013

Strength:
Front squat 5 -5 -5

Conditioning:
5 rounds for a time:
14 Turkish getups
9 Goblet squats
11 Kettle-bell swings

Awesome work on 13.4 everyone, we got to see some great personal bests.

By |March 29th, 2013|WOD| Comments

Thursday 28 03 2013

We will be running the 13.4 Open WOD All sessions after the announcement on Thursday.

Everyone who’s doing the OPEN WOD today This will start from 12pm session make sure you get to the gym 15min prior to your scheduled session time ie. 11.45am for a 12pm session. As we will be starting the first heat at our […]

By |March 27th, 2013|WOD| Comments

Wednesday 27 03 2013

Weightlifting skills 6:30pm

Conditioning:

For time:

Run 800m
20kg (15kg) Dumbbell snatch, 50 reps
Run 600m
20kg (15kg) Dumbbell snatch, 35 reps
Run 400m
20kg (15kg) Dumbbell snatch, 20 reps

By |March 27th, 2013|WOD| Comments

Tuesday 26 03 2013

We will be running the 13.4 Open WOD All sessions after the announcement on Thursday.

Please note that you will NOT be able to do 13.4 on Friday, Saturday and Monday, so please plan to hit the Thursday lunch time sessions, or the Thursday night sessions or you will miss out!

Conditioning:

For time:
20 Handstand Push Ups
40 Box Jump  24″ […]

By |March 26th, 2013|WOD| Comments

Monday 25 03 2013

Amazing effort from everyone on 13.3, Bring on 13.4 this Thursday!

“Desforges”
5 rounds for time of:

12 Deadlifts
20 Pull-ups
12 Clean and jerk
20 Knees to elbows

By |March 25th, 2013|WOD| Comments

Sunday 24 03 2013

Rest Day!

By |March 24th, 2013|WOD| Comments

Saturday 23 03 2013

Weightlifting Skills 8am

Workout of the day 9am

AMRAP 20 minutes:

Toes to bar
Sumo Deadlift High Pull 35kg(25kg)
Burpees
Push Press 35kg(25kg)
Row 500m

By |March 22nd, 2013|WOD| Comments

Friday 22 03 2013

Everyone who’s doing the WOD today make sure you get to the gym 15min prior to your scheduled session time ie. 5.45am for a 6am session. As we will be starting the first heat at our normal session times and you will want to warm up beforehand.

CrossFit Games Open 13.3

Complete as many rounds and reps […]

By |March 21st, 2013|WOD| Comments