WODs

  WoD – “Don’t Call Me An  Apple!” . [A]: Oly – Snatch “EMOM” Every Minute On The Minute x 10 Minutes: 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat . [B]: Core Complex 4 Rounds: 5 Second … Continue reading →

 WoD – “Empowering” . Complete 3 Rounds For Time: 10 Power Cleans (80 / 60kg) 20 Box Jumps (24 / 20″) . Heavy MetCon time!! Beware though, although the prescription is to move a heavy barbell you still want to … Continue reading →

  WoD – “Opening Up Old Wounds” . Complete As Many Rounds As Possible in 8 Minutes: 9 Dumbbell Thrusters (20’s / 15’s) 35 Double Unders . REST 4 MINS . Complete As Many Rounds As Possible in 8 Minutes: 25 Double … Continue reading →

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & also numbers done last week. . Heavy day!! Add 5 – 7.5kg on from last week. Come on … Continue reading →

  WoD – “2011 CrossFit Regionals Event 1” . Complete For Time: Run 1000m 30 Handstand Push Ups Row 1000m . Blast from the past! This one will surely test the pace capacities of everyone. Essentially its a chipper to burn … Continue reading →

  WoD – “Cindy Got Jazzed Up!” . Complete As Many Rounds As Possible in 20 Minutes of: 5 Bar Muscle Ups 20 Burpee Box Jumps (24″ / 20″) . Simple? You bet! Go attack this one. Hold the standards. Form … Continue reading →

  WoD – “Roll On Or Roll Over!” . Every Minute On The Minute x 10 Minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks . > Use 65% of your best Clean & Jerk << . A real beaut … Continue reading →

  WoD – “The Dumbbell Party” . For Time: 50 Single Arm Dumbbell Overhead Walking Lunges 40 V – Ups 30 Alternating Dumbbell Snatches . REST 2 MINS . 30 Alternating Dumbbell Snatches 40 V – Ups 50 Single Arm Dumbbell Overhead Walking … Continue reading →

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & also numbers done last week. . Heavy day!! This is the second week of a short but … Continue reading →

  WoD – “The Push Sandwich” . For Time: “Buy  – in”: 50 / 35 Calorie Row Then….. 4 Rounds of: 15 Push Jerks (50 / 35 kg) 15 Burpees Then….. “Cash – out”: 50 / 35 Calorie Row . Who … Continue reading →

  WoD – “Move Like You Care” . AMRAP in 12 Minutes of: China Town Run 9 Deadlifts (120 / 85 kg) . “Move like you care” – Carl Paoli. Jumping on the back of Coaches Steph & Cera attending Carl … Continue reading →

  WoD – “Chips Away” . For Time: 100 Double Unders 80 Wall Balls (9 / 7 kg, 10ft) 60 (45) Calorie Row 40 toes To Bar 20 Handstand Push Ups 100 Double Unders . Who loves a good chipper?? Chippers … Continue reading →

 WoD – “Dumb & Dumber” . Complete As Many Rounds As Possible in 15 Minutes of: 12 Dumbbell Burpees 12 Dumbell Front Rack Lunges 12 Dumbbell Weighted Sit Ups . RX = 20 / 15 kg Dumbbells . Simple movements … Continue reading →

WoD – “Strength Day” . [A]: Back Squat: 20 Reps . [B]: Pull Up Progression: Sets / Reps / Standards dependant on ability & benchmark numbers set last week. . Heavy day!! This is the start of a short but … Continue reading →

  Benchmark WoD – “Christine” . 3 Rounds For Time: Row 500m 12 Deadlifts (1 x BW) 21 Box Jumps (20″) . Classic Benchmark to dust off the Public Holiday! Don’t underestimate this one, the “lightweight” deadlifts will soon become difficult. … Continue reading →

 Melbourne Cup Public Holiday Open Gym WoD – . Every Minute In The Minute x 10 Minutes: 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat . Home WoD option Every Minute On The Minute x 20 Minutes: … Continue reading →

  WoD – “Beef Jerky” . For Time: China Town Run 30 Push Jerks (60 / 40 kg) China Town Run 20 Push Jerks China Town Run 10 Push Jerks . Jerks! Again! Yassssssss! This is a beautiful couplet that allows … Continue reading →

 Partner WoD:  For Time (in teams of two):  50 Handstand Push Ups 75 Toes To Bar Run 800m Block 150 Shoulder To Overhead (35 / 25 kg) 300 Double Unders . Fun Partner WoD today!! Share the workload evenly across … Continue reading →

  WoD – “The Gift That Keeps On Giving!” . AMRAP in 5 Minutes of: 30 Wall Ball Shots (9 / 7 kg, 10ft) 30 Kettlebell Swings (24 / 16 kg) . > Rest 2 Minutes. Repeat for 3 Total Cycles … Continue reading →

 OLY WoD:  [A]: Every Minute On The Minute For 7 Mins:  2 Power Cleans + 1 Front Squat + 2 Jerks . > Rest / Transition  2 Mins << . [B]: 10 Minutes on the Clock: Hit a Heavy Clean … Continue reading →

  WoD – “Seven Times a Charm” . 7 Rounds for time of: 7 V-ups 7 Ring Dips 21 Double Unders . Not a barbell in sight! Gymnastics are a massive component to Crossfit training. Sure everyone loves to move a … Continue reading →

 Strength WoD:  For Load: Back Squat  5 – 5 – 3 – 3 – 1 – 1 – 1 – 1- 1 . Heavy Day!! This is a great Community day. Its a chance to crank the tunes, watch each … Continue reading →

  WoD – “Nicole in a Boat” . AMRAP in 20 Minutes of: Row 400m MAX Reps Pull Ups . Little twist on a Benchmark Classic. The  format is very much the same. You row your 400m & when its time … Continue reading →

 OLY WoD:  [A]: Every Minute On The Minute For 7 Mins:  2 Power Snatch + 1 Full snatch . > Rest / Transition  2 Mins << . [B]: 10 Minutes on the Clock: Hit a Heavy Snatch . Technical & … Continue reading →

 WoD – “The Chief” AMRAP in 3 Minutes: 3 Power Cleans (62.5 / 42.5 kg) 6 Push Ups 9 Air Squats . Rest 1 Minute. Repeat AMRAPs for 5 Total Cycles. Each time start over at the top again. . Classic … Continue reading →

 Strength WoD:  For Load: [A]: Strict Press  3 – 3 – 3 [B]: Push Press 3 – 3 – 3 – 3 [C]: Bent Over Row (Underhand Grip) 6 – 6 – 6 – 6 – 6 . Heavy Day!! Leaving … Continue reading →

WoD – “The Wheels Keep On Turning” [A]:  8 Mins to find a: “Heavy 3″ Deadlift. . [B]:  3 Rounds For Time: 15 Deadlifts (100 / 70 kg) 15 Box Jumps (24 / 20”) . Some classic Strength & Conditioning WoD today. … Continue reading →

WoD – Mental “Karen” Complete For Time: 150 Wall Ball Shots (10ft target) . >> 250m / 220m Row every time you put the ball down << . Simple yet brutal workout targeting your mental Fitness just as much as … Continue reading →

  WoD – “Mary Counts Calories” . Complete As Many REPs As Possible in 20 Minutes Of: 5 Handstand Push Ups 10 Alternating Pistol Squats 15 (10) Calorie Row . Super WoD with a decent amount of gymnastics skills layered in. … Continue reading →

  WoD – “Maximum Velocity” . Complete As Many REPs As Possible in 14 Minutes Of: “Buy-In” 5 Rounds: 8 Dumbbell Shoulder To Overhead 10 Box Jump Overs (24″ / 20″) . Then in the remaining time………. . MAX Reps Burpee Pull … Continue reading →

 Strength WoD:  For Load: [A]: Sumo Deadlift High Pull  5 – 5 – 5 [B]: Front Rack Lunge 10 – 10 – 10 . [C]: Little Piece to finish things off nicely . Heavy Day!! Two not-so-often used movements in a … Continue reading →

  Open WoD – “17.5” . Complete 10 Rounds For Time: 9 Thrusters (42.5 / 30) 35 Double Unders . Time to retest this bad boy! For those who haven’t done this before this is a potentially long & rough workout. Choose … Continue reading →

  Oly WoD – “Power To The People” . Every 90 Seconds x 10 Rounds (15 mins) Complete: 1 Power Clean & Jerk + 2 Hang Power Cleans . Technical WoD today. Today dial in those positions we have been speaking about the … Continue reading →

  WoD – “The Simple Life” . Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 15 Kettlebell Swings (24 / 16 kg) 15 Ring Rows . Kicking the week off with some simple Fitness. Run – Hinge … Continue reading →

  WoD – “Oh Yes” . Complete 3 Rounds For Time of: 800m Block Run 25 Deadlifts (85 / 62.5 kg) 50 Wall Balls (9 / 7 kg, 10ft) . Long one today. Try to run the distance as hard as you … Continue reading →

 Strength WoD – “Thrustered” . For Load: Thruster 2 – 2 – 2 – 2 – 2 – 2  -2 – 2 – 2 – 2 . Heavy Days are an awesome & vital component of any CrossFit program. Literally … Continue reading →

  WoD – “All The Dumbbell” . Complete As Many Rounds As Possible in 15 Minutes of: 1 Round of Dumbbell “DT” (22.5 / 15 kg) China Town Run . Spicy is a word often overused in CrossFit Workouts. Today however demands … Continue reading →

  WoD – “All Downhill” . Complete For Time Row 1000m Rest 4 Mins Row 750m Rest 3 Mins Row 500m Rest 2 Mins Row 250m . Rowing intervals are good for the soul! You are getting (an intended) equal or … Continue reading →

 WoD – “OLY OLY OLY, Oi Oi Oi !!” . [A]: Every Minute For 5 Mins Complete : 1 Hi-Hang Power Snatch + 1 Snatch Balance + 2 Overhead Squats . [B]: Every 90 Seconds For 5 Rounds (7:30): 1 Hi-Hang Power Snatch + … Continue reading →

  WoD – “Whats Your Lucky Number?” . Complete As Many Rounds As Possible in 7 Minutes of: 7 Toes To Bar 7 Push Ups 7 Pull Ups 7 Push Ups . > REST 3 Mins then Repeat << . Lets kick … Continue reading →

  WoD – “Bells Gone Bad” . 5 Rounds, 1 Min at Each Station for MAX REPS: 1 Min Reverse Kettlebell Lunges 1 Min Burpees 1 Min KB Sumo Deadlift High Pulls 1 Min Wall Ball Shots 1 Min Kettlebell Swings … Continue reading →

  Benchmark  WoD – Power “Elizabeth” . For Time: 21 – 15 – 9 (reps) of: Power Cleans (62.5 / 42.5 kg) Ring Dips . The classics never grow old. This beautiful Couplet falls smack bang into that category!! There is … Continue reading →

  Strength WoD – “Beef Jerky” . For Load: Push Jerk 5 – 5 – 5 – 5 – 5 . The overhead press series has three waves, or progressions to it. We start out with the basic Strict Shoulder Press. … Continue reading →

  WoD – “Fresh Start” . Complete As Many Rounds/Reps As Possible in 4 Minutes  of: 40 / 30 Calorie Row 8 Dumbbell Snatch (22.5 / 15 kg) 8 Ab-mat Sit Ups 20 Double Unders . Rest 1 Minute. Repeat for a total … Continue reading →

 WoD – “Those Legs Tho” . [A]: Every 90 Seconds For 15 Mins (10 Rounds) Complete : 1 Power Clean + 1 Hang Squat Clean + 1 Hi-Hang Squat Clean . [B]: Assault Bike Conditioning: [B1]: 1 Minute MAX Assault Bike … Continue reading →

 WoD – “Miami Vice” . Complete 5 Rounds For Time of: 10 Hang Power Snatch (42.5 / 30 kg) China Town Run . CrossFit challenges us to tackles many forms of Fitness and make it our own. Some like just the … Continue reading →

 Benchmark WoD – “Barbara” . Complete 5 Rounds, Each For Time of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats >> REST exactly 3 Minutes between Rounds << . A true classic WoD, “Barbara” is a fine test … Continue reading →

 WoDs – “Juxtaposed”   [A]: Find your height Box Jump . [B]: Complete As Many REPS As Possible in 10 Minutes of: 3 Handstand Push Ups 6 Box Jumps (24 / 20″) 6 Handstand Push Ups 6 Box Jumps (24 / 20″) … Continue reading →

 Strength WoD – “Lucky Number Seven” [A]: Deadlift: 7 – 7 – 7 – 7 – 7 [B]: Strict Pull Up 5 x MAX Reps . Heavy Day!! Like last weeks Back Squats, the Deadlift is amazingly & fundamentally important to … Continue reading →

 WoD – “Plain Sailing” Complete As Many Rounds As Possible in 15 Minutes of: 6 Dumbbell Step Ups (15 / 20 kg) 9 Toes To Bar 12 / 15 Calorie Row (or 9/12 Cal Bike) . Single leg work is soooo … Continue reading →