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WOD - Thursday 31st March 2016

31/3/2016

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A) Snatch
4 x 3 Rep work sets
15 mins

B) Complete for time
30 C2B Pull Ups
30 Push Press 50/35kg
30 SDLHP 50/35kg
30 K2E

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WOD - Wednesday 30th March 2016

30/3/2016

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A) Back Squats
4 x 3 Rep Work Sets
15 mins

B) 5 Rounds for Max Reps
30:30 Intervals (work:rest)
Double Unders
Sit Ups
Lunges
Sit Ups

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WOD - Tuesday 29th March 2016

29/3/2016

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A) Power Cleans 
Find your 5RM T&G
12 Min Cap

B) 3 RFT
400m Run
20 Bench Press 60/40kg
20 Pull Ups

*20 Min cap

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WOD - Monday 28th March 2016 - Eater Monday

28/3/2016

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Team AMRAP - 28Min

In 5 Teams, share the load conga style, one person works through in sequence, then the next follows upon completion of reps for each movement.

15 Cals Rowing
15 Box Jumps/Step Overs 24/20"
15 Sit Ups
15 Russian KB Swings 24/16kg
15 Wall Balls 9/6kg

You may only overlap your team mates after the wall balls.

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WOD - Friday 25th March 2016 - Good Friday

25/3/2016

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A.M.Eggs.A.P

Working in pairs, one person works at a time.
Draw an egg rom the 'Bunny Hopper' and share the load to complete

Mars Egg = 20 S2O 50/30kg
M&M Egg = 30 Dead Lifts 50/30kg
Red Malteser Egg = 40 Pull Ups
Yellow Malteser Egg = 50 Burpees

*Complete a 200m Run with your partner after you complete each Eggsercise.
*Your final score is the number of Eggs collected
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WOD - Thursday 24th March 2016

24/3/2016

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A) Back Squats
5 Reps x 4 Sets
15mins

B) 10min AMRAP
200m Run
15 KB Swings 24/16kg
15 Box Jumps 24/20"

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WOD - Wednesday 23rd March 2016

23/3/2016

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A)  Push Press
E2MO2M X 10 mins
5 sets X 3 reps

B) EMOM X 10 mins
10 Ring Push Ups
5 Strict Chins
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WOD - Tuesday 22nd March 2016

22/3/2016

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5 RFT

60 Double Unders
30 Sit-ups
10 Power Cleans 60/40kg

Cap 30 min
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WOD - Monday 21st March 2016

21/3/2016

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A) Front Squats
5 X 3 rep work sets
15 mins

B) EMOM X 15 mins
1st min = 10 Thrusters 40/30kg
2nd min = 10 Pull Ups
3rd min = 10 Burpees

*Scale weight/reps as required

Rx+ 15 reps
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EASTER 2016 - OPENING TIMES

20/3/2016

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Easter Opening Times are as follows...

Friday 25th March 2016 (Good Friday) 
ONE WOD will be run at 9.00am
Open Gym from 8am until 11am. 
(Please note that the WOD at 9am takes priority over any Open Gym sessions as space will be limited )
Please stick around after the WOD to watch the final Open announcement of 16.5 at 11am

Saturday 26th March 2016
Open hours are as normal 
6am - 10am
We will not be running a 7am WOD only 16.5 Open WOD for the morning.
We will have a running sheet available for everyone to complete the last workout of the 2016 Open.

Sunday 27th March 2016
REST DAY
​Try not to eat too many Easter Eggs and Hot Cross Buns today.

Monday 28th March 2016
 ONE WOD will be run at 9.00am
Open Gym from 8am until 11am.
(Please note that the WOD at 9am takes priority over any Open Gym sessions as space will be limited )
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Rest Day - Sunday 20th March 2016

19/3/2016

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WOD - Friday 18th March 2016

18/3/2016

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EMOM X 21 min

1st min = 12 GHD Sit Ups
2nd min = 12 Box Jumps 24/20"
3rd min = 12 OH Squats 40/30kg

Up or Down scale where appropriate
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WOD - Thursday 17th March 2016

17/3/2016

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A) Deadlifts
4 X 5 Rep work sets
15 mins

B) 6 RFT
5 Clean & Jerks 60/40kg
2 Rope Climbs

Rx+
70kg C&J T&G
2 Continuous Rope Ascents
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WOD - Wednesday 16th March 2016

16/3/2016

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Complete For Time

400m Run
50 KB Swings 24/16kg
50 Box Jumps 24/20"
400m Run
50 Wall Balls 9/6kg
50 K2E
400m Run
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WOD - Tuesday 15th March 2016

15/3/2016

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10-1 Reps
Squat Cleans 80/55kg
1-10 Reps
Deficit HSPU on Red/Yellow Plate
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WOD - Monday 14th March 2016 - Labour Day

14/3/2016

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In pairs, share the load to complete the following for time:

200m run
20 Wall Balls 9/6
20 Pull-ups
200m run
18 Wall Balls 9/6
18 Pull-ups
200m run
16 Wall Balls 9/6
16 Pull-ups
200m run
14 Wall Balls 9/6
14 Pull-ups
200m run
12 Wall Balls 9/6
12 Pull-ups
200m run
10 Wall Balls 9/6
10 Pull-ups
200m run
8 Wall Balls 9/6
8 Pull-ups
200m run
6 Wall Balls 9/6
6 Pull-ups
200m run
4 Wall Balls 9/6
4 Pull-ups
200m run
2 Wall Balls 9/6
2 Pull-ups

Cash Out 200 Double Unders Shared

* Person A does the 200m Run and tags person B who does 20 Wall Ball's, then A does 20 Pull Ups...Continue in this fashion alternating movements until the workout is completed.
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LABOUR DAY - OPENING HOURS - MONDAY 14TH MARCH 2016

13/3/2016

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Please note that this Monday 14th March 2016 is Labour Day -
The Box will be open from 6am - 10am.
We will be running one CF WOD at 7am and one Body Blast session at 8.30am.
Teens please note there will be no 4pm class on this day however you are encouraged to come along at either 7am or 8.30 to participate in the Workout of the day.

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JUST IN CASE YOU DIDN'T REALISE.....

Labour Day is an Australian public holiday originally called Eight Hours Day. It celebrates the achievements of organised labour on behalf of the worker to bring about the 8-hour day in the late 1850s.

Previously workers were required to work long hours each week . . . 10 to 12 hours a day six days a week. While a change was made to the hours worked each day, the five day work week we enjoy today took almost a century longer to be adopted finally in 1948.

If look closely you may spot the numbers 888 on many union buildings across Australia. The numbers are in support of British socialist Robert Owen who believed that people should have 8 hours to work, 8 hours for recreation and 8 hours to sleep. This philosophy helped foster The Eight Hours Movement.

The first Labour Day parade was held in Melbourne on April 21st, 1856. Today parades across Australia remind us of the accomplishments made by the unions on behalf of the workers. Australians now enjoy better working conditions than any time in our history.

Labour Day is celebrated at different times across Australia because each state achieved the 8-hour day on different dates.


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WOD - Friday 11th March 2016

11/3/2016

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*For time:

1km Run (round the block)
100 Wall Balls 9/6kg
1km Row
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WOD - Thursday 10th March 2016

11/3/2016

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A) 15min
Work a weakness

B) 21 - 15 - 9 - 6 - 3 
Deadlift 90/55kg
HSPU
​MB Ab Slider 9/6kg
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WOD - Wednesday 9th March 2016

9/3/2016

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A) Snatches
5 x 3 reps
15 mins

B) 15 min AMRAP of
200m Run
5 Power Snatches 50/32.5
7 Burpees over Bar
15 KB Swings 24/16kg
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WOD - Tuesday 8th March 2016

8/3/2016

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5 RFT
15 Pull Ups
15 Dips
15 Box Jumps 24/20"

30 min cap
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WOD - Monday 7th March 2016

7/3/2016

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CrossFit Total

The Sum Total of your Best attempt 1RM

Back Squat
Strict Press
Deadlift

45 min Cap

The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order. All three exercises are done while standing on the ground, and require no additional equipment, such as a weight bench, which is needed for powerlifting. It first appeared on the CrossFit website on 3 December 2006, and was created by Mark Rippetoe.
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OPEN WOD 16.2 - Saturday 5th March 2016

5/3/2016

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WOD - Friday 4th March 2016

4/3/2016

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Complete for time

200m Run
42 Wall Balls 9/6
21 HSPU
400m Run
30 Wall Balls 9/6
15 HSPU
800m Run
18 Wall Balls 9/6
9 HSPU
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WOD - Thursday 3rd March 2016

3/3/2016

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A) 10 mins to find your
1RM Power Clean

B) 10 min AMRAP
5 Power Cleans 60/40kg
10 Box Jumps 24/20"
15 KBS 24/16kg
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