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Jan 20th, 2018

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Saturday 20th January 2018

With a partner, 10 rounds for time; – 5 deadball to shoulder 45/30 – 10 wall balls 9/6 immediately in to 10 rounds for time; – 10 pistols – 5 bar muscle ups S’N’C With a partner, 10 rounds for time; – 5 medball cleans – 10 wall balls immediately in to 10 rounds for […]

Jan 18th, 2018

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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

Jan 17th, 2018

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Wednesday 17th January 2018

For time: 21 – 15 – 9 – toes to bar – dumbbell thrusters 22.5/15 S’N’C 21 – 15 – 9 – hanging knee raise – dumbbell thrusters 12.5/8

Jan 16th, 2018

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Tuesday 16th January 2018

CROSSFIT TOTAL 3 attempts to lift a max rep in the following lifts (in this order) – Back Squat – Strict Press – Deadlift There are several rules that need to be obeserved for all the lifts to count. There is no time limit for the CrossFit total and athletes can take as long as […]

Jan 15th, 2018

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Monday 15th January 2018 – RAK Day!

It’s Random Act of Kindness Day @ CFWS! Not sure if having do complete a RAK as a buy out sticks to the act being “random” BUT something to think about for the rest of your day, week, month, year, long loonngg life!! Today’s a hero WOD dedicated to Johnny, an amazing athlete who showed […]

Jan 12th, 2018

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Friday 12th January 2018

TRIPLE 3’s – MODIFIED For time; – 3000m row – 300 double unders – 3000m run This ones going to give all of us some time today to really reflect on breathing and remaining alive… actually that’s probably just me! A good opportunity to get those lungs burning and set some benchmarks on all three […]

Jan 11th, 2018

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Thursday 11th January 2018

For time; 12 – 9 – 6 – clean and jerk 70/50 – handstand push up It’s a short one but the intensity is high! The barbell is heavy so whatever weight you end up putting on there they are likely to be singles very quickly. The handstand push ups should be quick so if […]

Jan 10th, 2018

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Wednesday 10th January 2018

STRENGTH DAY Back Squats 5 x 10 reps You get out what you put in and today should be a hard day in the office! Take a decent period of rest between sets then work hard for all 10 reps concentrating on your breathing and your midline stabilisation.

Jan 9th, 2018

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Tuesday 9th January 2018

NANCY 5 rounds for time; – 400m run – 15 overhead squats 43/30 One of the girl benchmark WOD’s. Attack this one with some strategy. If you have a previous time then workout what your splits need to be to do better! If it’s the first time you’ve had a pleasure of meeting Nancy then […]

Jan 8th, 2018

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Monday 8th January 2018

For time; 21 – 18 – 15 – 12 – 9 – 6 – 3 – sumo deadlift high pull 35/25 – push press This WOD is shoulder heavy! Both of these movements are some of the faster movements to cycle through with a barbell so get prepared to get puffed… and if you’re not […]

Jan 6th, 2018

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Saturday 6th January 2018

In teams of 4 complete the following; 2 members complete an amrap of rope climbs whilst the other 2 members complete 3 x 400m sled drags (40/20) then swap The score will be the total time to complete the 6 x sled drags minus 4 seconds for every rope climb completed

Jan 5th, 2018

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Friday 5th January 2018

MURPH A hero WOD dedicated to Lt. Michael P Murphy, a Navy Seal killed in action in 2005. An endurance WOD that should be entered in to with a smart strategy and a level headed approach! DON’T sprint the first mile, DO break up your sets with a focus on keeping moving not on resting, […]

Jan 3rd, 2018

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Wednesday 3rd January 2018

Happy New Year and welcome back team! And just in case you hadn’t thought about it yet… the 2018 Open is coming!! DEADLIFT work to a heavy triple 7min AMRAP – 7 deadlifts 120/80 – 14 pistols – 21 double unders

Dec 20th, 2017

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Wednesday 20th December 2017

“CINDY” One of the longer girl workouts, this 20min body weight AMRAP is a great way to measure your fitness as 2017 wraps up! If you’ve had the pleasure of doing Cindy before, find out what you did last time and go in to today with a plan for improvement! If it’s your first time, […]

Dec 19th, 2017

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Tuesday 19th December 2017

STRENGTH DAY Sets of 3, touch’n’go, working up to 70% Power Cleans 3 – 3 – 3 – 3 – 3 – 3 Power Snatch 3 – 3 – 3 – 3 – 3 – 3 MOBILITY SKILL Narrow Grip Overhead Squat Kettlebell Overhead Squat

Dec 18th, 2017

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Monday 18th December 2017

3 x 4min AMRAPS 1. 8 x slam balls to shoulder 8 x V-ups 2. 8 x chest to bar pull ups 8 x wall balls 3. 8 x toes to bar 8 x plate ground to overhead 25/15

Dec 16th, 2017

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Saturday 16th December 2017

Run 5km A great longer benchmark WOD today and a great opportunity to see some of the stunning scenery around our Box… watch out for any trip hazards and also traffic!!

Dec 12th, 2017

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Tuesday 12th December 2017

Handstand Walking Progressions! It’s time to get more comfortable upside down! Wherever you’re at with this movement when you walk in to class today you will walk out better and more comfortable with it. Your coach has heaps of ways we can move on to the next level or perfect where we’re already at – […]

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