Workout of the day

Tuesday 31st July

5 Rounds for time:
10 Wall Balls (9/6kg)
10 Burpees
10 KB Swings (24/16kg)
10 KB Twists (24/16kg)
10 HR Push-ups

Workout of the day

Monday 30th July

Max Back Squat (Box)

Workout of the day

Friday 27th July

For time:
12-9-6
Thrusters (60/40kg)
Ring Dips
Blue Band Sprints

 Beno top of Mt Kosciusko

Workout of the day

Thursday 26th July

For time:
400m Run then …
3 rounds of:
5 Wall Walks
10 Pull-ups
15 Clean & Jerks (70/45kg)
20 GHD Sit-ups
then … Row 400m

 CrossFit prepares you to tackle new activities- rate Hides ice skating out of 10

Workout of the day

Wednesday 25th July

WG Bench Press
5 x 3
NEW HOUSE RULES START TODAY! Bring your training diary to the session and get in early if you haven’t read the board yet  

 The manimal

Workout of the day

Tuesday 24th July

5 Rounds:
2 minute AMRAP
16 Russian Swings (24/16kg)
16 Strict Press (24/16kg)
16 Alt KB Lunges (24/16kg)
16 SDHP (24/16kg)
16 KB Situps (24/16kg)
1 minute rest between rounds

 Karate classes will be starting with Cobra Kai soon, book in early spots are limited,  only 297 left.

Workout of the day

Monday 23rd July

Back Squat (Box)
5 x 3

 Big Wal from EQ. Just nailed his first double under this week, the race is now on to get a criss-cross, when accomplished he's vowed to shout coffees on saturday morning!!! Go WAL!!!

 

Workout of the day

Saturday 21st July

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Clean (60/40kg)

 Brookster and Kb

Workout of the day

Friday 20th July

15 minute AMRAP:
400m Run
30 Double Unders
1 Rope Climb

Workout of the day

Thursday 19th July

6 rounds for time:
1 x Snatch Grip Deadlift (60/40kg)
2 x Snatch (60/40kg)
3 Handstand Push-ups

 Congrats Jordy first muscle-up!!!

Workout of the day

Wednesday 18th July

Wide Grip Bench
5 x 5

Workout of the day

Tuesday 17th July

5 Rounds:
2 minute AMRAP
10 Wall Balls (9/6kg)
10 Burpees
10 Kettlebelll Swings (24/16kg)
10 Twists (24/16kg)
10 HR Push-ups

 Micko

Workout of the day

Monday 16th July

Back Squat (Box)
5 x 5

 Kai Robinson short priced favourite for 2034 CrossFit Games Champion

Workout of the day

Saturday 14th July

30 minute AMRAP:
400m Run
40m Bear Crawl
2 Prowler Trips (20/10kg)

 Congrats Lou first rope climb!!!!

Workout of the day

Friday 13th July

6 Rounds for time & load:
(15 minute cap)
10 Ground to Overhead
8 Ring Dips
6 GHD Sit-ups

Workout of the day

Thursday 12th July

10 Rounds:
1 minute work:1 minute rest
10 Slams (9/6kg)
10 Burpees
10 Pull-ups

Workout of the day

Wednesday 11th July

Volume Work:
20 mins Kipping Handstand Push-ups

 Tess and Em

Workout of the day

Tuesday 10th July

5 rounds:
2 minute AMRAP:
all with 24kg/16kg Kettlebell
16 Russian Swings
16 KB Strict Press
16 Alt Lunges
16 Sumo Deadlift High Pull
16 Situps
Rest 3 minutes

 Cassie Test-Retest shoulder mobility, huge difference.

Workout of the day

Monday 9th July

Max Deadlift

Workout of the day

Saturday 7th July

Partner WOD for time:
Each athlete must complete (with a 9/6 or 3kg slam ball):
50 Slams
40 Partner Twists
1200m Run (with ball)
30 Partner Sit-ups
20 Push-ups (ball on back)
10 OH lunge

 Workout of the day

Friday 6th July

15 minute AMRAP:
3 Strict Pull-ups
6 Turkish Get Ups
9 Burpee Box Jumps

 Caxton Street Pre-Game III Origin, 7 straight series!!!

Workout of the day

Thursday 5th July

For time: (12min cap)
8,7,6,5,4,3,2,1
Kettlebell Swings (24/16kg)
Box Jumps
Handstand Push-ups

Workout of the day

Wednesday 4th July

Max NG Bench

 Kari coffee for time

Workout of the day

Tuesday 3rd July

25 min AMRAP:
15 Push Presses (45/35kg)
20 HB Back Squats (45/35kg)
25 Butterfly Sit-ups
30 Double Unders
800m Run

Workout of the day

Monday 2nd July

Max Front Squat (Box)

Workout of the day

Saturday 30th June

Aussie Fundraiser WOD
20 minute AMRAP:
30 Double Unders
10 Ground to Overhead (40/30kg)
10 HR Push-ups
10 Front Squats (40/30kg)
10 Sit-ups
10 Kettlebell Swings (24/16kg)