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WOD May 22

22/05/12 | 0 Comments

Back Squat 1 x 5 Then 4 Rounds For Time of: 5 Front Squat 75/50kg 10 Pull Ups 200m Run

WOD May 21

21/05/12 | 7 Comments

Bench Press 1 x 5 Then 3 Rounds For Time of: 15 Wallball Shots 20/14 to 10’ 10 Toes To Bar 5 Burpee Box Jump Over 24/20”

WOD May 19

19/05/12 | 2 Comments

“Filthy Fight Gone Bad” Max Reps for 1 minute with 1 minute rest in between Movements Score is Total Reps Box Jumps (24/20”) Jumping Pull Ups Air Squats Walking Lunges w/ Med Ball overhead (20/14) Toes to Bar Medicine Ball Press (20/14) Supermans Medicine Ball Sit Ups (20/14) Burpees Double Unders Skill Session at 10am [...]

WOD May 18

18/05/12 | 6 Comments

Jerk or Push Press 1 x 5 Then 5 Rounds For Time: 10 KettleBell Swings 24/16kg 10 Crosschops 10 Goblet Squats Best wishes to all the Kiwi’s and Aussies we know hitting the CrossFit Games Regionals this weekend. Watch for updates here, maybe even some live video. Also best wishes to our friends in NorCal, [...]

WOD May 17

17/05/12 | 3 Comments

Front Squat 5 x 5 Then 30 Manmakers for time As Heavy As Possible ONE MANMAKER = DB’s to floor, Kick back, Push Up, Row Left, Row Right, Jump feet in, Power clean DB’s, Push Press.

WOD May 16

16/05/12 | 8 Comments

Clean 1 x 5 Then a 15 Min AMRAP of: 15 OHS 40/30kg 30 Lateral Jumps Over Barbell 45 Sit Ups

WOD May 15

15/05/12 | 7 Comments

Bench Press 5 x 5 Then: Run 200m Row 250m 30 Pistols Run 200m Row 250m 50 Lunge Steps Run 200m Row 250m Run/Row can be reversed if required.

WOD May 14

14/05/12 | 10 Comments

Time to lift heavy stuff again Back Squat 3 x 5 Then: 3 RFT 10 DB Thruster 20/15kg 10 Pull Ups 200m Run

WOD May 12

12/05/12 | 5 Comments

TEAM workout, for time: One person working at a time 40 Box Jumps 30/24″ 30 Deadlifts 110/80kg 40 T2B 30 DB Push Press 20/12.5kg 40 Situps (-GHD for adv members) 30 Row for Calories 40 Alternating Pistols 30 Burpee Box Jumps 30/24″ Rules: All team members must perform a minimum of 10 reps of each [...]

WOD May 11

11/05/12 | 8 Comments

Five rounds for time of: 400 meter Run 10 Pull ups 10 Dips