Workout of the Day

Workout of the Day 2018-07-09T10:31:37+12:00

Fight Gone Bad

15th August 2019|

A CF classic to round out a tough but fair week. Use the weekend to restore those joints and muscles, and focus on getting all your ducks in order for the coming week. The food prep, some good quality sleep and even some low impact movement.

Strength 

EMOM 10

3-5 Strict Toes To Bar

5/5 Strict DB Press (build)

WOD

Fight Gone Bad

Wall Ball

Sumo Deadlift High Pull (35/25)

Box Jump

Push Press (35/25)

Row  (calories)

3 rounds.

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for rower) and the total is your score.

 

Pleasuredome

14th August 2019|

Strength 

Every 90 secs

CG High Pull  + Hang PC + Hang SC + FSQ

7 Rounds

WOD

” Pleasuredome ”

5 Rounds

9 Cluster (60/40)

21 Kettlebell Swing (24/16)

Rest 2 minutes

*Cluster = Squat Clean Thruster

Rise and Grind

13th August 2019|

Our early morning classes are going off! Consider changing what feels stagnant, or dreary and try something different to break out of your winter slump. Only 2 weeks till spring and NOW is the time to put in work.

Strength

4 Rounds

1/1 KB Turkish Get Up

Accumulate 30 seconds  L-Sit

10 GHD Sit Up

WOD

” Rise and Grind ”

3 x 4:00/2:00

21/15 Cal Assault Bike

18 Hand Release Push Up

MR  Pull Up

Score is TOTAL PULL UPS

Jump And Run

12th August 2019|

Fun Da Mentals Day.  Get strong in the middle. Then get your jump ‘n run on..

Gymnastics

EMOM 10

3-5 Strict Pull Up

3-5 Strict HSPU

WOD

“ Jump And Run “

AMRAP 20

Run 200 metres

30 Double Under (Unbroken)

Run 200 m

2 x 30 Double Under ( UB)

Run 200 m

3 x 30 Double Under (UB)

etc.

Black Hole

11th August 2019|

Mondays mean Snatch tech. Our Monday and Thursday weightlifting complexes are all about the speed, balance, coordination and positioning of our bodies in relation to the barbell. Load can be added later but new skills require consistency. Consistency of gym attendance, and consistency of barbell practise.

Strength

E 90 secs 7 Rounds

SG High Pull + Hang Power Snatch  +HSS + OHS

*build

WOD

” Black Hole ”

3 x 3:00/3:00

18 Cal Row

18 Bar Burpee

MR OHS (42.3/30)

Rest 3:00

15 Cal Row

15 Bar Burpee

MR OHS (50/35)

Rest 3:00

12 Cal Row

12 Bar Burpee

MR OHS (60/40)

Score each AMRAP separately.