Wods

May 30th, 2018

Category: WODs
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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 […]

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 […]

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