Workout of the Day

Workout of the Day2018-07-09T10:31:37+12:00

This Little Gym Piggy

5th April 2021|

Hope y’all had a great Easter and managed to recharge and rest the bodies after the relentless intensity of the OPEN. This week we will be pushing the longer metcons and still mixing things up a little before we begin testing strength for our 21 Swole Cycle. Not to mention a few gnarly benchmarks to measure yourself against.


” This Little Gym Piggy ”

3 Rounds For Time:
400 m Run
24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)
12 Clean and Jerks (60/40)

3 Rounds For Time:
400 m Run
24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)
12 Clean and Jerks (50/35)

3 Rounds For Time:
200 m Run
24 Abmat Sit-Ups
12 Clean and Jerks (40/30)

Dont Stop Me Now

30th March 2021|

The 2021 CrossFit Open is officially over, and the challenges have been met. 67 of us have gone beyond what we thought was possible and exposed ourselves to the often brutal tasks set but we all come out the other side stronger both mentally and physically.

We now set our sails for a winter of bullet-proofing our bodies. We will build precious lean muscle, and strengthen our joints while focussing on remaining supple through the development of successful mobility strategies. The SWOLE CYCLE starts on Monday April 10th where we have a week of testing to establish our starting points.


” Don’t Stop Me Now ”

Max Calorie Bike

Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees


24th March 2021|

Today’s workout resembles the movement combination of the benchmark “Diane”, as it features a lower body pull and upper body press. We’ll include a cardio piece to these two movements as well with the addition of the run. We can expect this workout to take around 15-25 minutes to complete.


” Dia-Bolical ”

Run 200 m , 21 Deadlifts (100/70)
Run 200 m, 42 Hand Release Push-ups
Run 200 m 15 Deadlifts (100/70)
Run 200 m, 30 Hand Release Push-ups
Run 200 m, 9 Deadlifts (100/70)
Run 200 m, 18 Hand Release Push-ups

Divide And Conquer

22nd March 2021|

This two-part workout has a Push Jerk focus, as the movement shows up in both pieces. We’ll start off with 5 working sets of Push Jerks out of the rack. The goal here is to build in weight with each set, finishing with a heavy single .We’ll take the barbell from the floor in “Divide & Conquer”. We can expect to complete around 3-5 rounds over the 15 minutes of work.


Push Jerk

5-4-3-2-1 reps

*build to a heavy single


” Divide And Conquer ”

30 Double Unders
15 Push Jerks (60/40)
30 Double Unders
15 Toes to Bar


22nd March 2021|

The second workout of the 2021 CF Open is a repeat wod from 2017. Low skill but high metabolic demands will reward the athlete that has put in the work.


” 21.2 ”

10 Alt DB Snatch (22.5/15 kg ) (Scaled : 15/10 kg)

15 Burpee Box Jump Over (Scaled : Step over )

20 Snatch


30 Snatch


40 Snatch


50 Snatch


For time.

CAP 20