WODs

Jun 6th, 2018

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Wednesday 6th June, 2018

Today’s WOD Work up in weight as technique allows Snatch skill work – Snatch Balance 3 – 3 – 3 – 3 – 3 THEN EMOM 16minutes odd minute: Row 14/10 cal even: 6 hang squat snatch 50/35kg   Snatch balance is a higher technique movement, and for people completely new to it, weights should […]

Jun 5th, 2018

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Tuesday 5th June, 2018

Today’s WOD   7 min AMRAP Burpees   Unfortunately, due to the frosty weather conditions, some of you may have been lucky enough to do burpees yesterday. Today we have a real test of endurance/gymnastic capacity on these. 7 mins of burpees to a target was, in fact, an open workout many years ago. Don’t […]

Jun 4th, 2018

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Monday 4th June, 2018

Today’s WOD Team of 3 Chipper One person working at a time 300 Air Squat 250 Box Jump 200 Sit Up 150 Burpee 20 Rope Climb During this time the team must also complete 200 calories on the rower  

Jun 2nd, 2018

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Saturday 2nd June, 2018

Today’s WOD “Like Christine” 3 Rounds Each (1:1 Work:Rest) 500m Row 12 Deadlifts 100/70kg 21 Box Jumps 24/20” *Record Time of each round   3 rounds alternating working rounds with a partner. i.e you cannot switch until the box jumps are completed. Choose a weight that you can march through these well when fresh, as […]

Jun 1st, 2018

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Friday 1st June, 2018

Today’s WOD 15 minutes to build to a heavy: Snatch Complex – 1 Snatch + 3 Overhead Squat 5 min AMRAP 5 Front Squats 75% 35 Double Unders   The snatch skill today is a chance to work on the catch position of the snatch – if the OHS is not a stable position for […]

May 31st, 2018

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Thursday 31st May, 2018

Today’s WOD 12 Minute AMRAP 12 Push ups 24 Air squats 1 Rope climb   Push-ups are not glamorous but are so important – if you don’t have one it should definitely be a goal. Even if you have some but they aren’t that good, start praciticing them a few times a week, even if you’re […]

May 30th, 2018

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Wednesday 30th May, 2018

Today’s WOD PartnersWOD Alternate rounds for 10 rounds 20/15 cal rowing 12 Thrusters 30/20Kg 12 Pull ups   Scale the row so the total row time is sub 60 seconds, we want you to get off and grab the barbell quickly – you may want to wait – but pushing the barriers here will help […]

May 29th, 2018

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Tuesday 29th May, 2018

Today’s WOD “Squat day”  Back Squats 5 – 5 – 5  65% – 75% – 85% AMRAP at 65%Accessory Front Rack step ups 3 x 20 reps Alternate with 5 strict TTB or knee raises   We are going into the last 3 weeks of the squat cycle. Make sure you hit your percentages,  not […]

May 28th, 2018

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Monday 28th May, 2018

Today’s WOD 7 Minute AMRAP 7 Hang Power Clean 60/40kg 7 push ups Finisher: 5 sets of Max Effort strict toes to bar   We are aiming for consistent movement here. We all know push ups sound not too bad but can run out quick. Aim for a scale you can hit at least 3 […]

May 27th, 2018

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YOGA – Sunday 27th 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 26th, 2018

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Saturday 26th May, 2018

Today’s WOD   “Betty”  5 Rounds For Time 12 Push Press 61/43kg 20 Box Jumps (24/ 20 in)   The “Betty” benchmark WOD is not technically one of CrossFit’s classic “Girls” workouts. A CrossFit Forum member, Ryan Atkins, suggested in an August 11, 2005 forum post addressed to “Dave” (presumably Dave Castro, future director of […]

May 25th, 2018

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Friday 25th May, 2018

Today’s WOD   Skill work – 5 – min EMOM 3 squat clean and jerk @ 60-70%   WOD 3 rounds for reps of 1min on 20sec off 6m shuttle runs Ring dips   A good 15 mins on technique at below 60% before starting the EMOM checking in with the receiving position – trying […]

May 24th, 2018

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Thursday 24th May, 2018

Today’s WOD   For time: 120 – 80 – 40 Double Unders 30 – 20 – 10 Dumbbell Front Squat 22.5/15kg 30 – 20 – 10 Chest to bar Pull Ups   Double Under numbers should be scaled for athletes on the cusp of mastering them. Remembering that the double unders will get progressively harder […]

May 23rd, 2018

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Wednesday 23rd May, 2018

Today’s WOD   Deadlift Part 1 – Work to a heavy 5 Rep    Part 2 – For time: At 80% of Part 1 10 – 8 – 6 – 4 – 2 Deadlift Toes to bar   Part 1, should include some good working sets, you have 15 minutes here so dial in position […]

May 22nd, 2018

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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 […]