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WOD - Friday 30th June 2017

30/6/2017

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Complete for time:

800m Run
80 Sit Ups
600m Run
60 KB Swings 24/16kg
400m Run
40 Front Rack Lunges 40/30kg
200m Run
20 Thrusters 40/30kg

​
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WOD - Thursday 29th June 2017

29/6/2017

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For time:

100 Burpees

EMOM = 3 Deadlifts 100/70kg

WOD starts with 3 deadlifts

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WOD - Wednesday 28th June 2017

28/6/2017

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20min AMRAP

200m Run
15 T2B
​15 Wall Balls 9/6kg

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WOD - Tuesday 27th June 2017

27/6/2017

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5 RFT

50 DU
15 HSPU
10 Power Cleans 60/40kg

​
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WOD - Monday 26th June 2017

26/6/2017

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Complete for time:

30 Back Squats 80/50kg
30 Pull Ups
20 Back Squats 100/65kg
20 C2B Pull Ups
10 Back Squats 120/80kg
10 BMU
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Saturday 24th June 2017

24/6/2017

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Athletes joined us for 'Prepare for Anarchy'
Mixed Pairs Partner Throwdown
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WOD - Friday 23rd June 2017

23/6/2017

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EMOM x 24mins

1st min = Cals Bike
2nd min = Reps Wall Balls
​3rd min = Reps Burpees

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WOD - Thursday 22nd June 2017

22/6/2017

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18min AMRAP
5 Snatches 60/40kg
15 Pull Ups
​25 Sit Ups

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WOD - Wednesday 21st June 2017

21/6/2017

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A) Back Squat
5 x 5 Reps
15min

B) 4 RFT
14 FR Lunges 40/30kg
14 S2O 40/30kg
Buy in 100DU
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WOD - Tuesday 20th June 2017

20/6/2017

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A) Deadlifts
5 Reps
E90sec x 7 Sets
Increasing Load

B) 3 RFT
4 Rope Ascents
8 Power Cleans 60/40kg
16 T2B
​32 KBS 24/16kg

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WOD - Monday 19th June 2017

19/6/2017

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A) Bench Press
5 x 5 Reps
Work Sets
15 min

B) 15min AMRAP
200m Run
15 Thrusters 30/20kg
​15 Push Ups

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WOD - Saturday 17th June 2017

17/6/2017

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Partner up and share the load

200 Double Unders
100 OH Lunges 20/15kg
50 Wall Balls 9/6kg
15 Rope Ascents
50 Wall Balls 9/6kg
100 OH Lunges
​200 Double Unders

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WOD - Friday 16th June 2017

16/6/2017

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A) Full Cleans
15min to build to a heavy double

B) 3 RFT
15 S2O 40/30kg
15 SDLHP 40/30kg

​10min cap

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WOD Thursday 15th June 2017

15/6/2017

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Complete for time

1km Run
Then 5 Rounds of
20 KBS 24/16kg
15 T2B
10 Wall Bridges
1km Run
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WOD - Wednesday 14th June 2017

14/6/2017

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A) Back Squats
4 x 5 min work sets
15min

B) 5 RFT
10 Deadlifts 100/70kg
10 Burpees to 6" bar
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WOD - Tuesday 13th June 2017

13/6/2017

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10 RFT
1 Full Snatch 60/40kg
3 RMU
6 HSPU
​9 Box Jump Overs 24/20"

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WOD - Monday 12th June 2016 - Queens Birthday PH

12/6/2017

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Queen's Birthday Public Holiday WOD

Partner up and share the load to complete for time

91 Double Unders
91 T2B
91 Wall Balls 9/6kg
91 Pull Ups
91 GHDs
91 S2O 
​91 Front Rack Lunges 40/30kg
91 Bar Curls 40/30kg
​91 Burpees
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WOD - Saturday 10th June 2017

10/6/2017

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Partner up and share the load to complete

50 Back Squats 60/40kg
40 Pull Ups
30 S2O 60/40kg

50 Front Squats 50/35kg
40 Pull Ups
30 S2O 50/35kg

50 OH Squats 40/30kg
40 Pull Ups
30 S2O 40/30kg

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WOD - Friday 9th June 2017

9/6/2017

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EMOM x 30min

1st min = Max Cals Rower
2nd min = Max GHD Sit Ups
3rd min = Max Double Unders 

* During round one find your max effort in the first 30sec
* Maintain the same numbers for the remaining 9 rounds

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WOD - Thursday 8th June 2017

8/6/2017

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Complete for time

800m Run
30 Power Snatches 40/30kg
10 C2B Pull Ups
20 Power Snatches 50/35kg
20 C2B Pull Ups
10 Power Snatches 60/40kg
30 C2B Pull Ups
​800m run

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WOD - Wednesday 7th June 2017

7/6/2017

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A) Front Squat
E90sec
3 Reps x 7 Sets
Increasing Load

B) 3 RFT
10 Thrusters 40/30kg
10 Burpees over the bar

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We love meeting other CrossFitters from around the country. Thanks for dropping in for a WOD Gareth
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WOD - Tuesday 6th June 2017

6/6/2017

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A) Ring Muscle Up Progressions

B) 20min AMRAP
400m Run
12 HSPU
4 Ring Muscle Ups
​

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WOD - Monday 5th June 2017

5/6/2017

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A) Deadlifts
E90sec
5 Reps x 7 Sets
Increasing load

B) 5 RFT
6 Power Cleans 60/40kg
12 Box Jumps 24/20"

* Buy in 100 Double Unders

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WOD - Saturday 3rd June 2017

3/6/2017

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Partner up to share the load and complete the following

50 - 40 - 30 - 20 - 10 Reps
Cals on Assault bike
Wall Balls 9/6kg

25 - 20 - 15 - 10 - 5 Reps
Burpees
Power Cleans 70/45kg
​

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WOD - Friday 2nd June 2017

2/6/2017

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A) Pistol Squat Progressions 
15min

B) 18min AMRAP
2-4-6-8-10-12....etc
Pistols alt legs
1-2-3-4-5-6...etc
​Strict Chins

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