WOD 2018-06-28T09:38:33+00:00

Thruster Bomb

Benno FSQ

No deadlifting today. But the last workout of the Open may more than likely involve the following exercises..Lets figure them out and be ready!


E :90 s

3 Front Squat *

6 Box Jump

7 Rounds



” Thruster Bomb ”


5 Thruster (45/30)

10 Box Jump Over

REST 4 mins


5 Thruster (60/40)

5 Box Jump Over



Toxic Waste

16.4 WB

Another round of big scores posted in the latest Open workout. This wod left most of us broken, gasping and blurry eyed. There was no room to let up in any of the movements. The way you guys went about tackling the massive first set of heavy deads, then hung in and gritted your teeth for the remainder of the wod left me proud. You fought hard to stay tight in your form, kept your rest periods very low and pushed yourselves to the limit with fellow Red Skulls screaming you on. So Epic to watch and be a part of !! And only one more week to go so don’t let up, get in early , mobilise, practise getting into the right positions and be consistent in your application. Our Easter hours have been posted so have a great week and enjoy the break with your family and friends . :-)


Pull Up  Progressions

  • Ring Row  5 x 5 reps
  • Tight Arch/Hollow Rock ( Mermaids) 3 x 10
  • -ves (Chin to Bar) 5 x 3 reps
  • Strict  5 x 3-5 reps
  • Weighted (AHAP) 5 x 3-5 reps


” Toxic Waste ”


55 Sit Up

55 Kettlebell Swing (24/16)

55 Double Under



Row 16.4

Some of the action from 16.4 on Saturday. Thanks to Ange for the epic shots.

Today we spend time preparing for our last crack at the fourth Open wod. If you still need another day before you submit your final score then this must be performed outside class times with a judge on Tuesday before 1pm.

” 16.4 “

55 Deadlift (102/70)
55 Wall Ball
55 Cal Row

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

Goat Day

Undy WOD DU Gorran

Friday is a good day to practise stuff and Goat Day is awesome for that. Lots of great movements and unbelievably good coaching to assist you to those lofty CrossFit goals we set ;-) 16.4 is out at 1pm. Come see it in the lounge and eat your lunch and giggle nervously at the thought of how much it will hurt.


“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats, Kipping Pull Ups , Pistols or Handstands.

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Swab The Deck

Alex Down

Our last big hit out before the announcement of 16.4 this Friday. These last few weeks have been obviously focussed on the upcoming Open WODS and the movements once done have been put on the back burner. These next few weeks we will cover all the movements which have been used, and those that may be announced before the Open finishes at Easter weekend. Then we begin our new 8 week strength cycle. This will be good!


E 2 M

3 Back Squat *

7  R/Kettlebell Swing (AHAP)

5 Rounds

* building


” Swab The Deck ”

15 Power Clean  (60/40)

30 Box Jump (60/50 cm)

Rest 1 minute

3 Rounds