WODs

May 22nd, 2018

Category: WODs
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Tuesday 22nd May, 2018

Today’s WOD E2MOM for 32min (alternating rounds) Run 300m 25/18 cal Row   8 rounds of each. We should absolutely be finding ourselves some breathing space here. Make sure your calories and distances are still allowing a good 45-second rest. These are not 100% sprints as you would then need more recovery, but they should […]

May 21st, 2018

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Monday 21st May, 2018

Today’s WOD “Squat day”  Back Squats 5 – 3 – 1 75% – 85% – 95% Accessory Front Rack step ups 3 x 20 reps   There is the possibility here to go for a new personal best. If hitting 95% is not feeling great, then today this is where you stop. If it does […]

May 20th, 2018

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YOGA – Sunday 20th May, 2018

You may think that you can’t do yoga because you lack mobility or can’t touch your toes, but remember that most of us couldn’t do a pull-up or even a handstand when we started our CrossFit journey. Does this stop you from going to CrossFit? Not only is working on your flexibility important for building and […]

May 19th, 2018

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Saturday 19th May, 2018

Today’s WOD   Partner WOD 120 Wall Balls 9/6kg 10ft 80 Push Press 43/30kg 40 DB suitcase deadlifts 25/17.5kg 20 Rope Climb 15ft 120 Cal Row   This WOD is a timed chipper. You can tag in and out with your partner as you like but you must both do some of every movement. To […]

May 18th, 2018

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Friday 18th May, 2018

It is pleasing to see the success or our youth programs in that many of these kids have maintained their training from when this photo was taken over 5 years ago. We have spaces available in our CrossFit Kids classes on Wednesdays at 3.45pm for more kids to learn the fundamentals of movement so that […]

May 17th, 2018

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Thursday 17th May, 2018

Today’s WOD   EMOM 16 Odds – Evens 8 HSPU 20 KBS 24/16   The handstand really allows you to optimise your overhead position opening the shoulders while bracing the core. Not to mention the benefits of general improvements in body awareness. This EMOM is to allow you to work the skill and strength of […]

May 16th, 2018

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Wednesday 16th May, 2018

Today’s WOD “Squat day”  5 – 5 – 5 Back Squat 65%, 75% and then 85% THEN AMRAP at 65% Accessory: 3 x 20 step ups (DB in farmer carry) Alternate with 10 strict TTB or knee raises   Alright, squat day is back, thank goodness! Here we continue our lifts of the 5,3,1 program […]

May 15th, 2018

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Tuesday 15th May, 2018

Today’s WOD 5RFT 9 Toes To Bar 12 Sumo Deadlift high Pull 50/35kg 400m Run 20min CAP   We are after a 15minute WOD here. This is a triplet of TTB, SDHP and running. The SDHP are a little heavier than recent WODs we have done, you will need to use all of the tech […]

May 14th, 2018

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Monday 14th May, 2018

Friday night was an epic battle for the Jandallion between Kirk and the challenger Sam.   The pace was hot right from 3, 2, 1…GO with both athletes going neck and neck right through to the Overhead Squat round before a no rep from Kirk allowed Sam to get a rep or two up on […]

May 11th, 2018

Category: Blog
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Friday 11th May, 2018

Today’s WOD 5 X 5 minute AMRAP Row for max metres REST 5 minutes between AMRAPS   Todays WOD is for max distance set the rower up for 5min intervals and record your distances per row. This is a great chance to practice tech, don’t let your head be flopping all over the place, push […]

May 10th, 2018

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Thursday 10th May, 2018

Today’s WOD U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by […]

May 9th, 2018

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Wednesday 9th May, 2018

Today’s WOD Part 1 – Snatch complex work up to a heavy: high pull (from hang) – hang power snatch – hang squat snatch Part 2 – For time 30 DB snatch 25/17.5 20 burpees 200m run   A technique session again for the snatch movement, we can work up to something heavy here. Each […]

May 8th, 2018

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Tuesday 8th May, 2018

Today’s WOD “Squat day”  OHS to a heavy single THEN 3 – 3 – 3 Back Squat 70%, 80% and then 90% THEN AMRAP at 70%   Old favourite but with a new twist…Squat day – are introducing our OH squat into the mix. We are working up to a heavy single (Not a max). Today’s number […]

May 7th, 2018

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Monday 7th May, 2018

Today’s WOD “FRAN” 21-15-9 Thrusters 43/30kg Pull Ups   Big benchmark day. It would be good to check in on your previous times/scales so that you have a goal to hit – this could be a better time at RX or a step closer in weight/less assistance in the pull-ups. As we know Fran is […]

May 4th, 2018

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Friday 4th May, 2018

Today’s WOD With a partner alternate rounds : 14 rounds for time of: 200m row 8 Wall Balls 9/6kg 10ft 4 muscle ups SnC 200m row 8 wall balls 6/3kg  9ft Burpee Jumping Pull Up   This is not an all-out sprint on the rower but a good 80-90% effort. We should feel out of […]

May 3rd, 2018

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Thursday 3rd May, 2018

Today’s WOD Deadlift 3-3-3-3-3 6min AMRAP 20 deadlift 50/35 10 hang power cleans 5 push jerk   2 parts to the session The first part is a check in on your midline stability and posterior chain strength. We are not maxing the deadlift but looking for a good tonnage across the 5 sets – the […]

May 2nd, 2018

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Wednesday 2nd May, 2018

Today’s WOD For time: 10-8-6-4-2 Thruster 70/50kg 50-40-30-20-10 Double under   This is a strength WOD of medium length (likely longer than 5mins if you’ve made it heavy enough) these should be really tough sets. The weight will be guided by what you can safely thruster but also return to the front rack. Particularly the […]

May 1st, 2018

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Tuesday 1st May, 2018

Today’s WOD 14min AMRAP 5 burpees 10 push press 43/30kg 200m run   Finisher – strict knees to elbows 4 x 5 reps   This is to be light so it’s really pushing aerobic capacity. We want to choose a weight that we can do the 10 reps UB. We are going for fast reps […]

Apr 30th, 2018

Category: Blog
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Monday April 30th, 2018

Today’s WOD Front squat 5 @ 75% 3 @ 85% 1 @ 95% then go up in 5% increases to find a new max. then Back squat  5 @ 75% 3 @ 85% 1 @ 95% then go up in 5% increases to find a new max.   Accessory 3 x 20 Dumbbell Walking Lunge   This […]

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