Monday 11 03 2013

No Sessions today!

Travel Workout – Post times!

AMRAP 12 min
50 Squats
30 Push Ups
15 Burpees

By |March 11th, 2013|WOD| Comments

Sunday 10 03 2013

Rest Day!

By |March 9th, 2013|WOD| Comments

Saturday 09 03 2013

Weightlifting Skills 8am

9am-12pm Shoulder mobility Workshop is a must for everyday CrossFitters.

Awesome work everyone CrossFit Games open 13.1  workout, you have all achieved some great personal bests. We are Very Happy Coaches

By |March 8th, 2013|WOD| Comments

Friday 08 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 be scheduling the open workout every friday […]

By |March 7th, 2013|WOD| Comments

Thursday 07 03 2013

“Isabel”
For time:
30 reps Snatch

By |March 7th, 2013|WOD| Comments

Wednesday 05 03 2013

Weightlifting Skills 6:30pm

“Zeus”

Three rounds for time of:

30 Wall ball shots
30 Sumo deadlift high-pull
30 Box jumps
30  Push press
30 calories Row
30 Push-ups
10 Body weight Back squat

By |March 6th, 2013|WOD| Comments

Tuesday 05 03 2013

“Elizabeth”
21-15-9
Squat Clean
Ring Dips with turn out

By |March 5th, 2013|WOD| Comments

Monday 04 03 2013

Strength:
Front Squats 5 -5 -5 -5

Conditioning:

7 Round For a time
10 Kettelbell swings
12 Air Squats
4 Ground to over head
With 4 burpees on the minute every minute

By |March 4th, 2013|WOD| Comments

Sunday 03 03 2013

Rest day!

Congratulations to our Spartans Adam, Beth, Phil, Paul, Hew and Tristan

I recommend eveyone should do it!
Shoulder mobility Workshop is a must for everyday CrossFitters Saturday 9th March 9am-12pm. Please Book via the link.

By |March 3rd, 2013|WOD| Comments

Saturday 02 03 2013

NO Weightlifting skills Today

Conditioning:

In teams of Two, with only one person working at a time, and alternating rounds, complete 10 rounds each of:
20 Wall balls 20lb/14lb
10 Burpees
1 Plate Push
100 Meter Run

Partner A will complete one full round before Partner B begins, and so on until each team mate has completed 10 rounds.

Good luck to all […]

By |March 2nd, 2013|WOD| Comments