Blog Archives

May 18th, 2018

Category: WODs
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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 […]

Jan 18th, 2018

Category: Blog
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Thursday 18th January 2018

5min AMRAP; – 5 handstand push ups – 5 front squats 75/50 (taken from the floor) S’N’C 5 min AMRAP; – 10 dumbbell push press – 5 front squats 50/35

Nov 23rd, 2017

Category: Blog
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Thursday 23rd November 2017

FRONT SQUAT 3 x 5 @ 70% 5 x 3 @ 80% We’re continuing on with developing our front squat strength – specifically today we’ll be focusing on our “setting strength” and not bouncing out of the bottom. Keep the tension on throughout the whole lift – add in a target to squat to (medball) […]

Nov 13th, 2017

Category: Blog
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Monday 13th November 2017

Front Squats 5 – 5 – 5 @ 75% of your 1RM For time; – block run – 100 double unders – 25 pistols – 400m run – 75 double unders – 20 pistols – 200m run – 50 double unders – 15 pistols

Oct 17th, 2017

Category: Blog
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Tuesday 17th October 2017

FRONT SQUAT 10 – 5 – 3 – 1 – 3 – 5 – 10 We hit this one a month ago so today’s plan is to go 2kg heavier with each rep set! There are some big numbers here so keep your composure and work hard to keep that midline on! Can you do […]

Sep 2nd, 2017

Category: Blog
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Saturday 2nd September 2017

PARTNER WOD “Gator” Eight rounds for time; 5 front squats  84/55 26 ring push ups   U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghanzi, Afghanistan.  He is survived by […]

Aug 3rd, 2017

Category: Blog
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Thursday 3rd August 2017

9min AMRAP 6 strict pull ups 9 front squats  60/40   (25/15)   finisher… EMOM – 10 3 strict handstand push ups 20 sec tuck support or 10 sec L-sit support

Jul 11th, 2017

Category: Blog
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Tuesday 11th July 2017

FRONT SQUAT 5 – 5 – 5 – 5 – 5   After Party… 5 x 3 handstand push ups – work to a depth that you can just get strict reps that are pretty, or work off a box or a strict dumbbell press at a weight that makes it hard to get the […]

Jul 5th, 2017

Category: Blog
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Wednesday 5th July 2017

FRONT SQUAT 10 x single reps   Make sure your form is spot on at the heaviest weight you can go!  A great chance to dial in on some technique work today.  Get in to the gym early and warm up whatever it is that prohibits your amazing front squat from being a reality e.g. […]

Jun 28th, 2017

Category: Blog
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Wednesday 28 June 2017

PART A: Clean and Jerk Work up to a heavy lift for 15 reps total, just 1 rep at time though!   PART B: 8min EMOM 3 power cleans + 3 front squats + 3 push jerks @ 80% of 1RM power clean Your score will be the number of fully completed rounds

May 30th, 2017

Category: Blog
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Tuesday 30th May 2017

Front Squat 4 x 5 @ 80% of 3RM If you don’t know your 3RM then do it today!   EMOM 16 Min 1/5/9/13:     kettlebell front rack lunges  24/16  (knuckles together) Min 2/6/10/14:  12 deficit push ups Min 3/7/11/15:   dumbbell box step ups  20/15 Min 4/8/12/16:  50 sec plank hold on elbows

May 19th, 2017

Category: Blog
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Friday 19th May 2017

“HEARTBREAK KID” 3 rounds for time POWER 10 front squats  84/60 20 chest to bar pull ups 50 double unders   S’N’C 10 front squats  45/30 20 ring rows 25 double unders of 100 single unders

May 17th, 2017

Category: Blog
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Wednesday 17th May 2017

1. SNATCH 2 @ 60% 2 @ 65% 2 @ 70% 2 x 2 @75%   2. POWER CLEAN 4 x 2 @ 80%  (don’t need to be touch and go)   3. FRONT SQUAT 3 x 3 @ 80%

May 12th, 2017

Category: Blog
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Friday 12th May 2017

BARBELL TABATA POWER deadlift  84/56 hang power clean  60/43 front squat  38/30 push press  30/25   S’N’C deadlift  43/30 hang power clean  30/20 front squat  25/15 push press  20/10 (or training bar) 1 min rest between exercises   Record total reps for each movement

May 9th, 2017

Category: Blog
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Tuesday 9th May 2017

Technical Snatch Work 1. Work to a heavy complex of snatch pull + power snatch + OHS 2. Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 3 singles @ 85% 3. Front Squat – 3 rep max

May 1st, 2017

Category: Blog
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Tuesday 2 May 2017

POWER CLEAN + FRONT SQUAT 60% 65% 70% 75%   CLEAN PULL 5 @ 85% 3 @ 90%   BACK SQUAT 4 @ 60% 4 @ 65% 4 @ 70% 4 @ 75% 4 @ 80%

Mar 29th, 2017

Category: Blog
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Wednesday 29th March 2017

Part A 15 minutes to find your 1 rep max Power Clean   Part B 8min EMOM 3 power cleans + 3 front squats + 3 push jerks @ 80% of your 1RM   Part C 5 – 4 – 3 – 2 – 1 Strict handstand push up   OR  pike press   OR   press off […]

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