Wods

Oct 18th, 2013

Category: Blog
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Friday 18th October

Welcome back Mike D STRENGTH: 5 sets of max reps strict pull ups POWER: 15min AMRAP: 5 Thrusters 40/60kg 20 Double Unders Run 200m S+C: 15 min AMRAP: 5 Front Squats 35/50kg 5 Double Unders 30 Single Unders Run 200m

Oct 17th, 2013

Category: Blog
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Thursday 17th October

  STRENGTH: Back Squat 3-3-3-3-1-1-1 (work up to a max 3 then a max single) POWER: 12 min AMRAP Ladder, 70/100kg 3 Pull Up 3 Deadlift 6 Pull Up 6 Deadlift 9, 9, 12,12 and so on S+C: (Same WOD for all levels scale weight)

Oct 16th, 2013

Category: Blog
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Wednesday 16th October

  STRENGTH: Power Clean 3-3-3-1-1-1 (12 mins to find a max)   POWER: 5 Rounds: Run 400m 12 Wall Ball 6/9kg 10ft target 10 Box Jumps 24/30″ 8 Kettlebell Swing 20/32kg S+C: 5 Rounds: Run 400m 12 Wall Ball 9ft target, 10 Box Jump 40cm/50cm 8 Kettlebell Swings 16/24″

Oct 15th, 2013

Category: Blog
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Tuesday 15th October

  STRENGTH: 10min to find 1 RM Deadlift Then: 10min EMOM 3 Deadift @ 80% of max 10 Hollow Rock POWER: 7 min AMRAP”: 7 Toes to Bar 7 Push Jerk 40/60kg 7 Burpee S+C: 7 min AMRAP 7 Overhead Plate Abmat Sit Up 10/20kg 7 Push Press 30/40kg 7 Burpee

Oct 14th, 2013

Category: Blog
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Monday 14th October

  SKILL: 5 Rounds: 5 Ring Dips, 5 Ring Rows rest as needed between rounds   POWER: 3 Rounds: 1 Minute Max Reps Pistols Double Unders Burpees Kettlebell Swings 16/24kg Deadlift 40/60kg REST 1 min S+C: 3 Rounds: 1 Minute Max Reps Air Squats Tuck Jumps Burpees Russian Kettlebell Swings 16/24kg Kettlebell Deadlift 16/24kg REST […]

Oct 11th, 2013

Category: Blog
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Friday 11th October

  Remember tonight at 5.30 is our bring a friend workout followed by an awesome community BBQ   WOD:Surprise!!!    

Oct 10th, 2013

Category: Blog
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Thursday 10th October

    STRENGTH: Floor Press 5×5, 5 ring rows in between sets   POWER: 5 Rounds: Sprint 100m 1 Clean and Jerk (70% of max) Max Rep Bar Muscle Ups (rest as needed between rounds) S+C: 5 Rounds: Sprint 100m 1 Clean and Push Press 35/45kg Max Rep Strict Pull Up (rest as needed between […]

Oct 9th, 2013

Category: Blog
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  EMOM 10 mins Power: 3 Ring Dips (weight if needed), 3 Power Cleans 40/60kg S+C: 5 Push Ups, 5 Russian Kettlebell Swing 16/24kg POWER: “DT” Five rounds for time: @ 70/50kg 12 Deadlift 9 Hang Power Clean 6 Push Jerk S+C: Five rounds for time: @30/40kg 12 Deadlifts 9 Hang Power Cleans 6 Push Press

Oct 8th, 2013

Category: Blog
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Tuesday 8th October

  Skill: Handstand Practice EMOM 10 mins POWER:1 HSPU 20 sec squat hold S+C: 2 heavy DB press 20 sec squat hold AMRAP 12 mins POWER 30 Double Unders 20 Kettlebell Swing 24/16kg 10 Box Jump 20/24″ S+C 30 High single unders (power jump in the rope) 20 Russian Kettlebell Swing 24/16kg 10 Box Jumps […]

Oct 7th, 2013

Category: Blog
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Monday 7th October

  Strength: Deadlift 5×5 POWER: 3km run for time, Record time then complete 3 rounds of Cindy and record total time S+C 2 km run for time, Record time then complete 3 Rounds of 5 ring rows, 5 push ups, 5 air squats and record total time

Oct 4th, 2013

Category: Blog
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Friday 4th October

  STRENGTH: Find 1RM Front Squat Then 5 sets of 3 at 85% of Max WoD: POWER “Elizabeth” 21-15-9 Power Clean 43/60kg Ring Dips S+C 21-15-9 Deadlift 40/60kg Dumbbell Push Up

Oct 3rd, 2013

Category: Blog
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Thursday 3rd October

  Skill/Strength S + C Paralette Push Up 5 sets Max effort POWER Ring Dips 5 sets Max effort WoD: POWER For time: 30 Kettlebell Swings 20/32kg 10 Pull Up 30 Burpees 10 Pull Ups 30 Double Unders 10 Pull Ups 30 Static Lunges farmer carry (weighted DBs) 10 Pull Ups S+C For time: 30 Russian […]

Oct 2nd, 2013

Category: Blog
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Wednesday 2nd October

  Skill/Strength S + C: Power Clean + Front Squat POWER: Squat Clean 1-1-1-1-1 90% or just go to a max WoD POWER 7 MIN AMRAP 7 Thrusters 30/40kg 7 Deck Squats 12/16kg S+C 7 MIN AMRAP 7 Dumbbell Thrusters 7 Goblet Squat 12/16kg

Oct 1st, 2013

Category: Blog
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Tuesday 1st October

  Skill Agility Session: 5 Rounds of: 6 suicide cones, 10 burpees, zigzag sprint back WoD POWER 3 Rounds of 1min MAX reps Wall Balls 10ft 6kg/9kg Box Jumps 20/24″ Shoulder to Overhead 30/40kg Kettlebell Swing 16/24 Burpees REST S+C 3 Rounds 1min Max reps Wall Ball 9ft target Box Jumps 40cm? Dumbbell Shoulder to […]

Sep 30th, 2013

Category: Blog
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Meet our coach Stacy McNaught

How long have you been doing CrossFit for? Since March 2012, started as a very unfit, unhealthy and unhappy 145kg human being. What do you enjoy most about coaching CrossFit? Being able to share the positive experiences that i have from CrossFit with others. Motivating and helping people achieve things that they thought was impossible […]

Sep 30th, 2013

Category: Blog
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Monday 30th September

  Skill/Strength Handstand Hold Handstand push up 5 sets or seated DB press 5 sets of 5 WoD Power 6 Rounds for time: 1 HSPU 5 Power Clean 45/65 5 Pull Up 5 toes to bar S+C 6 Rounds for time: 5 Push Ups 5 Power Cleans 35/50 5 Ring Rows 10 Abmat Sit Up

Sep 27th, 2013

Category: Blog
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Friday 27th September

  Strength Back squat 5×5 (don’t include warm up weights, aim for 70% of 1 RM) WOD  S+C 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push press, back squat) 30/40kg 30 Tuck Jumps POWER 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push jerk, back squat, OHS) aim […]

Sep 26th, 2013

Category: Blog
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Thursday 26th September

  Strength Deadlift 5 x 5 (don’t include warm up weights, approx. 75% of 1 RM, 2min rest between sets) WOD  S + C 2-4-6-8-10 DB Thrusters 8kg/15kg 10-8-6-4-2 Push up Power 2-4-6-8-10 Thruster 30/40kg 10-8-6-4-2 Ring Dip

Sep 25th, 2013

Category: WODs
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Wednesday 25th September

  Skill Kettlebell Overhead Squat 3 each arm work up to a max   WOD S+C 5min AMRAP 10 Russian KBS (16/24) 10 Medball clean 6kg/9kg 1 MIN REST 5min AMRAP 6 KB Clean each arm 16/24 10 Burpee 1 MIN REST 5min AMRAP 5 Bow Tie Abmat Sit Ups 10 DB Lunges (farmer carry) […]