Wods

Oct 13th, 2017

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Friday 13th October 2017

PARTNER WOD 12 rounds for max reps: Every 90 seconds complete – 15/12 calorie row and in the remaining time completed – AMRAP of Push Jerks @ 48/35

Oct 12th, 2017

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Thursday 12th October 2017

3 rounds for time: – 800m run – 2mins rest The aim of the gain today is maximal effort! Set some numbers you can call benchmarks for yourself (& record them somewhere safe for next time!). Focus on your running and breathing techniques – todays WOD gives you a great chance to play around with […]

Oct 11th, 2017

Category: Blog
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Wednesday 11th October 2017

DEADLIFT 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 If you’re mechanics are good and you’re feeling strong, aim to get a new 1 rep max out by the 2nd or 3rd attempt of the single reps. Today is about being safe and really targeting that […]

Oct 9th, 2017

Category: Blog
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Monday 9th October 2017

5 rounds for time; – 30m handstand walk – 30 alternating one legged squats There are a few different scaling options today for these two fairly tough movements – choose something that helps you to improve your skills whilst still keeping you safely moving for 5 rounds! Short but regular breaks on anything you are […]

Oct 6th, 2017

Category: Latest News
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Oyster Physiology 101

I know, since when do the happenings of shellfish belong on a CrossFit blog? Well this may come as a surprise but we; as CrossFit athletes, can learn a lot from these bivalve mollusks. Just stay with me on this one. Lets look at the oyster in more depth, they are small irregular shaped shellfish […]

Oct 6th, 2017

Category: Blog
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Friday 6th October 2017

GYMNASTICS SKILLS 3 rounds not for time: – 10 second free standing handstand – 3m handstand walk and 180 degree pirouette These movements can be appropriately scaled for whatever level of difficulty your handstand skills are at today! Use the wall to assist you in your handstand hold and help you get in to that […]

Oct 5th, 2017

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Thursday 5th October 2017

POWER 5 RFT – 12 chest to bar pull ups – 9 squat snatch 43/30 – 6 strict handstand push ups BUY OUT: 800m run S’N’C 5 RFT – 12 jumping chest to bar pull ups OR 12 ring rows – 9 power snatch 35/25 – 6 hand release push ups BUY OUT: 800m run

Oct 4th, 2017

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Wednesday 4th October 2017

1km row for time If you have done this before then you should know the pace you need to hold in order to improve on your previous time! This is an all out effort for 1km! The first 500m should be tough and at the halfway mark you should be reassessing your pace and deciding […]

Oct 3rd, 2017

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Tuesday 3rd October 2017

Today’s workout is broken down in to three parts A) PAUSED OVERHEAD SQUAT – build to a moderate single with a 3 second pause at the bottom B) SQUAT SNATCH 12min EMOM Minute 1: 3 reps @ 70% Minute 2: 2 reps @ 75% Minute 3: 1 rep @ 80% Minute 4: REST C) BACK […]

Oct 2nd, 2017

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Monday 2nd October 2017

Today’s programme is Event 5 of the CrossFit Team Series which wraps up midday tomorrow for us. Even if you haven’t been involved in the team series as a competitor, im sure you’ve enjoyed pairing up in class and having a go at these workouts! As many reps in 10mins: 3 synchronized burpee box jump […]

Sep 27th, 2017

Category: Latest News
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Daylight savings = Sleep cravings

Hey everyone! With day light savings coming around stealing an hour from us I thought it would a good time to talk about sleep and how to combat missing it; especially for you AM’ers. Could the 1 hours shift send us all into an insomniac downfall? Probably not but me with my strict Queenslander body […]

Sep 27th, 2017

Category: Blog
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Wednesday 27th September 2017

4 rounds for time; – 10 deadlifts (75% of max) – 300m run – 15 box jumps 24″/20″ – 10 handstand push ups This workout should be metabolically demanding, also those that have done Dianne before know the challenge of the back fatigue on the handstand push up with the deadlift! KEEP FOCUSED! Don’t forget […]

Sep 23rd, 2017

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Saturday 23rd September 2017

CrossFit Team Series WOD2 – there’s still time to register you and your partner guys and get your scores logged by Monday! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 22nd, 2017

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Friday 22nd September 2017

The Team Series has started – todays WOD will be the first workout announced for the CrossFit Team Series 2017! Get your partner and get in to it! You have until Monday to register online! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 15th, 2017

Category: Blog
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Friday 15th September 2017

“KEV”   With a partner complete as many rounds as possible in 26 minutes of; – 6 deadlifts  143/63 – 9 bar facing burpees synchronized – 9 bar muscle ups each – 17m barbell carry  

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