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WOD - Friday 31st March 2017

31/3/2017

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A) Back Squat
5 Sets x 5 Reps
15 mins

B) 10min AMRAP of
20 Front Rack Lunges 40/30kg
10 HSPU

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WOD - Thursday 30th March 2017

30/3/2017

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5 RFT

15 Deadlift
3 Rope Ascents
50 Double Unders

M = 60/80/100/120/140kg
F = 40/55/70/85/100kg

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WOD - Wednesday 29th March 2017

29/3/2017

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Complete for time:

30 Box Jumps 24/20"
30 KBS 24/16kg
30 OHWL 24/16
30 Push Press 50/35kg
30 K2E
30 Wall Balls 9/6kg
30 RDL's 50/35kg
30 Pistol Squats
30 Burpees
30 Cals Air Bike

30min Cap


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WOD - Tuesday 28th March 2017

28/3/2017

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20min AMRAP

28 Sit Ups
3 Power Cleans 80/55kg
17 Pull Ups


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WOD - Monday 27th March 2017

27/3/2017

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A) OH Squat
Find a 3RM
15min

B) 
21 OH Squat 40/30kg
21 Over Bar Burpees
200m Run
15 OH Squat 40/30kg
15 Over Bar Burpees
200m Run
9 OH Squat 40/30kg
9 Over Bar Burpees
200m Run




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WOD - Saturday 25th March 2017

25/3/2017

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WOD - Friday 24th March 2017

24/3/2017

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Partner Up to complete the following;
AMRAP 20min

A) Performs 1 Round of 
7 S2O 50/35kg
14 KBS 24/16kg
21 DU

B) While resting partner completes
200m Run

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WOD - Thursday 23rd March 2017

23/3/2017

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With a contnuously running clock
Start with an empty barbell
Every 90sec complete

3 Power Snatch - Add 5/2.5kg each 90sec
When you reach your max switch to
3 Power Clean - Add 5/2.5kg each 90sec
When you reach your max switch to
3 Deadlifts - Add 10/5kg each 90sec

Record your max Snatch, Clean and Deadlift weight

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WOD - Wednesday 22nd March 2017

22/3/2017

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XXX Cindy

20min AMRAP of

5 Pull Ups
10 Push Ups
15 Squats
10 Pull Ups
20 Push Ups
​30 Squats
15 Pull Ups
30 Push Ups
​45 Squats
20 Pull Ups
40 Push Ups
​60 Squats
25 Pull Ups
50 Push Ups
​75 Squats
30 Pull Ups
60 Push Ups
​90 Squats
etc...etc...adding 5,10,15 each round

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WOD - Tuesday 21st March 2017

21/3/2017

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A) Push Press
5x5 Reps (work sets)
15min

B) Complete for time
50 Sit Ups
50 Power Cleans 60/40kg
50 T2B
50 HSPU's
50 Sit Ups

Partition reps of each movement as required and complete in any order or sequence

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WOD - Monday 20th March 2017

20/3/2017

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A) Back Squat
5 Reps
EMOM x 10

B) Complete for time
10, 9 ,8 ,7, 6, 5, 4, 3, 2, 1 Reps
C2B Pull Ups

30, 27, 24, 21, 18, 15, 12, 9, 6, 3 Reps
Double Unders

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WOD - Saturday 18th March 2017

18/3/2017

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Open WOD 17.4
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WOD - Friday 17th March 2017

17/3/2017

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EMOM x 24mins

1st min = 1-3 Rope Ascents
2nd min = 10-15 GHD Sit Ups
3rd min = 10-15 Cals Bike

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WOD - Thursday 16th March 2017

16/3/2017

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Complete for time:

400m Run
40 FR Lunges 40/30kg
400m Run
40 S2O 40/30kg
400m Run
40 Bar Facing Burpees
400m Run

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WOD - Wednesday 15th March 2017

15/3/2017

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A) Deadlifts 
Build to a heavy 3 rep
15min

B) 5 RFT
15 Power Cleans 40/30kg
15 KBS 24/16kg
15 Box Jumps 24/20"

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A PB for your Birthday - Happy Birthday Marc
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WOD - Tuesday 14th March 2017

14/3/2017

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A) Bench Press
5 x 5 Reps
15min

B) 15min AMRAP
200m Run
10 HSPU
15 T2B

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WOD Monday 13th March 2017

13/3/2017

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Labour Day WOD

Working in Teams of 4 - 5

One person works at a time
Resting 3 hold Deadlift - 120kg the entire WOD

Complete the following for time:
100 Cal Row
100 Plate G2O 20/15kg
100 Burpees
100 Cals Air Bike

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Public Holiday - Monday 13th March 2017

13/3/2017

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Please note change to opening hours on Monday 13th March 
Labour Day Public Holiday
We will be running 1 WOD at 7.30am
Open gym from 6am to 10am

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WOD - Saturday 11th March 2017

11/3/2017

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Open WOD 17.3
Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.


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WOD - Friday 10th March 2017

10/3/2017

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20min Partner AMRAP

A) 200m Run

While
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B) Performs:
5 Hang Power Cleans 60/40kg
10 Burpee Pull Ups

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WOD - Thursday 9th March 2017

9/3/2017

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A) Back Squat
build to a heavy 5 Rep Set
15min

B) Tabata Blast 8 x 20:10
Intervals of:
Rower Cals
Wall Balls 9/6kg
Air Bike Cals
Box Jumps 24/20"

Record your total reps for each movement

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WOD - Wednesday 8th March 2017

8/3/2017

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A) Deadlifts 
Build to a heavy 5 Rep Set
15 mins

B) 10min AMRAP of
3 Power Cleans 70/45kg
3 HSPU
3 Power Cleans 70/45kg
6 HSPU
3 Power Cleans 70/45kg
​9 HSPU
3 Power Cleans 70/45kg
​12 HSPU
3 Power Cleans 70/45kg
​15 HSPU
3 Power Cleans 70/45kg
​18 HSPU ....etc

Each round increasing the HSPU by 3 reps
*Buy in 100 DU

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WOD - Tuesday 7th March 2017

7/3/2017

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5 RFT

400m Run
15 Pull Ups
15 GHD Sit Ups
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WOD - Monday 6th March 2017

6/3/2017

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A) Snatch
3 Reps
E90sec x 7 Sets
Increase the load starting with an empty bar

B) 15min AMRAP
9 OHS 40/30kg
15 Push Ups
21 KBS 24/16kg

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WOD - Saturday 4th March 2017 - Open workout 17.2

4/3/2017

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CrossFit games Open workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. DB weighted walking lunge
  16 toes-to-bars
  8 DB power cleans
Then, 2 rounds of:
  50-ft. DB weighted walking lunge
  16 bar muscle-ups
  8 DB power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.



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