Thursday 21 03 2013

Muscle-up Skills or 5 Rounds Max Muscle-ups


For time:
80 Double unders
Row 500 meters
30 Kettlebell swing
50 Double unders
Row 400 meters
20 Kettlebell swing
30 Double unders
Row 200 meters
10 Kettlebell swing

By |March 21st, 2013|WOD| Comments

Wednesday 20 03 2013

Try CrossFit for Free Trail session 7:30pm Today!
Weightlifting Skills 6:30pm

Deadlift  3- 3- 3

EMOM for 15 Mins
3 Deadlift 100kg/60kg

By |March 20th, 2013|WOD| Comments

Tuesday 19 03 2013

Snatch 2- 2- 2

10-9-6-3 reps for time:
Snatch, 40kg(30kg)
Double unders

By |March 19th, 2013|WOD| Comments

Monday 18 03 2013



For time:
1600m Run
100 Pullups
200 Pushups
300 Squats
1600m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

CrossFit […]

By |March 18th, 2013|WOD| Comments

Sunday 17 03 2013

Rest day!

By |March 17th, 2013|WOD| Comments

Saturday 16 03 2013

Weightlifting Skills 8am

Workout of the day 9am


In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
40 Burpees
30 Wall Ball 20/14lb

By |March 16th, 2013|WOD| Comments

Friday 15 03 2013

Everyone who’s doing the WOD tomorrow 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 & We will also go over the standards. […]

By |March 14th, 2013|WOD| Comments

Thursday 14 03 2013

Amrap 15min
30 Double Unders
10 Hollow rocks
10 Superman rocks
Row 500m

By |March 14th, 2013|WOD| Comments

Wednesday 13 03 2013

Free Trail Session 7:30pm
Weightlifting Skills 6:30pm



Five rounds for time of:-
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps

By |March 12th, 2013|WOD| Comments

Tuesday 12 03 2013


Back squats 3- 3- 3


For a time
2 Rounds
7 Chest to bar Pullups
20 Box Jumps
20 Kettlebell swings 24/16kg
7 Burpees
400m Run

Mobility Workshop Shoulders

By |March 12th, 2013|WOD| Comments