WOD

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

Boat Race

Press and Pull today. Then a big burner. Time to get up on that Hill and see what you got…

Strength

Shoulder Press 5 x 3 (65% 1RM )

Weighted Pull Up 5 x 3* reps

*building

WOD

” Boat Race ”

Row 500 m

50 Double Under

Run 400  m

Rest 1 minute

3 Rounds

CAP 25

(more…)

Fire And Ice

Hump Day and we add some box jumping tech to our deads.

Strength

Deadlift 5 x 5 reps (65% 1RM)

Box Jump 5 x 3 reps (AHAP)

WOD

“ Fire and Ice ”

3 Rounds:
3 Push Jerk (70/45)
4 Front Squat
5 Power Clean
30 Pull Up
40 Push Up
50 Sit Up

CAP 20

Stairway To Heaven

Today we get back in the rings. Then climb the stairway to Heaven..or Hell ;-)

Gymnastics

Handstand Push Up 5 x 3 reps

Weighted Ring Dip 5 x 3 reps

WOD

” Stairway To Heaven ”

AMRAP 10

5-10-15-20-25-30-35…reps of

Wall Ball

Burpee

 

 

 

Double Shot

Anna P OHS

A Massive Thank you to all that turned up for our Shameless Drive For 5’s on Saturday. Donations were made from not only those that trained but also the many that contributed to the fund that were unable to make the workout. We managed to raise over $300 which will now equip us with enough weight for everyone to smash their PBs come September 2’s CROSSFIT TOTAL..We are now in winter. Get up early to train, or hit the snooze button and stay in bed ? The decisions that you make every day determine your character. If every morning you ignore that voice in your head that tells you ‘Monday morning Gym Time!’, then you will become weaker. If you want to be stronger, act stronger. If you want to be fitter, get up and come to the box. We have the facility and coaching to help you progress. See y’all tomorrow!

Strength

Back Squat *5 x 3 reps (70% 1 RM )

BB Hip Thruster 5 x 5

*pause 3 secs in the bottom of squat.

WOD

” Double Shot ”
18 – 15 – 12 reps of :
Calorie Row
Power Snatch (45/30)

Directly into…

18 – 15 – 12
Toes to Bar
Overhead Squat

Narf

Sarah FSQ

Well done to those that turned up to the extreme discomfort that was Desolation Row. The whiteboard was pretty thin but the rowers are always parked out the back just in case you really want to get after this one and work on those porpoise lungs. Today is Fran..only backwards. Good Times. :-)

Strength

Back Squat 5 x 5 reps (65% of 1 RM )

BB Hip Thruster* 5 x 5 reps

*superset with Back Squat

WOD

” Narf ”

9-15-21 reps of

Thruster (42.3/30)

Pull Up