WODs

 WoD: “Cardio Hardio” Complete 5 Rounds, Each For Time of: Row 250m . Rest 3 mins between the sets. . 250m on the rower is spicy. So spicy! Men & Women will differ in their targets & results but consider … Continue reading →

 WoD: “Sushi Gain Train” For Load [A]: Sumo Deadlift 6 – 6 – 6 – 6 45 – 60 second plank after each set. . [B]: Underhand Grip Bent Over Row 12 – 12 – 12 45 – 60 second … Continue reading →

 WoD: “Triceratops” Complete As Many ROUNDS/REPS As Possible in 10 Minutes of: 50 Single Arm Dumbbell Overhead Walking Lunges 50 Strict Handstand Push-Ups . Going long within a short form workout today. The numbers are high. Really high. We have but … Continue reading →

 WoD: “Helen” Complete 3 Rounds For Time of: China Town Run 21 Kettlebell Swings 12 Pull-ups . An absolute classic on the rooftop today. “Helen” is one of the ‘girl’ benchmark workouts and is a true test of fitness. We … Continue reading →

 WoD: “Strike a Pose!” For Load: Split Jerk 5 – 3 – 3  -3 – 1 – 1 – 1 – 1 . Heavy day to kick off the week and one that gets us getting all technical as well … Continue reading →

 WoD: “Knowing Your A$$ From Your Elbow” 21 – 18 – 15 – 12 – 9 – 6 – 3 Reps For Time of: Deadlifts, 65% of your 1RM Strict Knees To Elbow . This is all kinds of ying & … Continue reading →

 WoD: “Pandoras Box” Complete 3 Rounds For Time of: 10 Bar Muscle-Ups 12 Burpees Over The Bar . Ending the working week with a bang today & going all kinds of gymnasty!! This is spicy to say the least. Its … Continue reading →

 WoD: “Taking The High Road” Complete As Many Rounds As Possible in 12 Minutes of: 9 Sumo Deadlift High Pulls 6 Power Snatch 3 Strict Press . Spicy fight with our barbell today. These type of workouts really test the mettle … Continue reading →

 WoD: “Gain Train” For Load Back Squat 5 – 5 – 5 – 5 – 5 . Arguably one of the biggest “bang for your buck” strength moves on the menu today. We go for a classical 5 by 5!! … Continue reading →

 WoD: “Push – Pull – Push” 3 Rounds For Time Row 500m (400m) 15 Dumbbell Power Cleans 20 Ring Dips . Chunky & dense workout hitting the rooftop today. Theres a heap more going on here for a simple 3 … Continue reading →

 WoD: “Born To Run” Complete For Time Run 1600m 50 Double Unders 30 Toes To Bar Run 800m Block 50 Double Unders 30 V-Ups Run 400m (China Town Run) 50 Double Unders 30 Abmat Sit-Ups . Long classical chipper workout … Continue reading →

 WoD: “Triple Trouble” Complete As Many REPS As Possible in 5 Minutes of: Wall Ball Shots . REST 3 MINS . Complete As Many REPS As Possible in 5 Minutes of: Kettlebell Swings . REST 3 MINS . Complete As Many REPS … Continue reading →

  WoD: “Skills Pay The Bills” Complete Whatever You Want To Work ON SKILLS DAYS . Fitness comes in many forms. Conditioning or “training” gets you physically fit. No doubt about it. Yet it can hit a supposed plateau if you … Continue reading →

  WoD: “Topsy Turvy” Complete 5 Rounds For Time of: 10 Handstand Push-Ups 20 Alternating Dumbbell Snatch . Snazzy little piece to sink our teeth into today. Our focus points are going to be basing around efficiency & time management. Efficiency … Continue reading →

  WoD: “Gwen” 15 – 12 – 9 (reps for LOAD) of: Unbroken Clean & Jerk . Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same weight for each … Continue reading →

  WoD: “Honesty Ball” 21 – 15 – 9 (reps for time) of: Thrusters Strict Pull-Ups . Strict strength is vital to gaining momentum (no pun intended) for the more fanciful stuff. If you want to kip a pull-up do more … Continue reading →

 WoD: “Adam” For Time Hang From a Pull-Up Bar For 6 Minutes: . Each time you drop Row 1000m (800m) & then do 30 Push-Ups or 30 Dumbbell Bench Press (alternate rounds) before getting back up on the bar. . … Continue reading →

  WoD: “Shooting Yourself in the Hands!” Complete 2 Rounds For Time of: China Town Run 15 Metre Handstand Walk China Town Run 30 Pistol Squats, Alternating . Skills pay the bills!! Absolutely awesome workout on the rooftop today. One for … Continue reading →

  WoD: “Overheard at the Gym: A Squat is just a Squat right??” Overhead Squat 5 – 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 . Strength days, or “heavy days” are to be respected within … Continue reading →

 WoD: “Dumbbelling” Complete As Many Rounds As Possible in 15 Minutes of: 12 Dumbbell Hang Power Cleans 9 Toes To Bar 6 Dumbbell Push Jerks 30 Second L-Sit on Dumbbells . Holy grip & abs Batman!! The past couple of … Continue reading →

  WoD: “Volvo” 30 – 20 – 10 (Reps For Time) of: Deadlifts Box Jump Overs . Classic combination today of a barbell and a box. There are a few combos that just will stand thew test of time pretty much forever. … Continue reading →

  WoD: “Three Quarter Time” Complete 3 Rounds For Time of: 7 Ring Muscle-Ups 50 Air Squats 750m (600m) Row . Assault Bike will be 60 cal (45 cal) . Lovely way to kick off the week. Some high skill, some, more basic, … Continue reading →

  WoD: “Hanging Tough” Hang Power Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3 . Technical heavy day to see out the working week. The hang power snatch is great for working on actually pulling … Continue reading →

  WoD: “Power UP!” Complete As Many REPS As Possible in 10 Minutes of: 1 Power Clean 20 Double Unders 2 Power Cleans 20 Double Unders 3 Power Cleans 20 Double Unders 4 Power Cleans 20 Double Unders……….. . Keep adding … Continue reading →

 WoD: “Strictly Speaking” In 20 Minutes Try And Complete: 5 Strict Toes To Bar 10 Push-Ups on Plates 15 Pull-Ups 10 Strict Toes To Bar 15 Push-Ups on Plates 20 Pull-Ups 15 Strict Toes To Bar 20 Push-Ups on Plates 25 … Continue reading →

  WoD: “Cara” Complete As Many Rounds As Possible in 16 Minutes of: 16 Thrusters 200m Row 18 Box Jumps . M: 35kg, 24″ box —|— W: 25kg, 20″ box . Legs oh legs! This is a special workout celebrating the … Continue reading →

  WoD: “Push Push Push 2.0” Press 1 – 1 – 1 – 1 – 1 Push Press 3 – 3 – 3 – 3 Push Jerk 5 – 5 – 5 . Cracking Heavy Day coming at you to start … Continue reading →

  WoD: “The 50’s” Complete For Time: 50 Wall Ball Shots 50 Dumbbell Hang Power Clean & Split Jerks 50 Handstand Push-Ups 50 Dumbbell Box Step-Ups 50 Burpees . Long chippers are a great way to work on hitting certain movements … Continue reading →

  WoD 1: “How’s Ya Bench Homies?” Complete 3 Rounds of: 7 Dumbbell ‘Bench’ Press 5 Strict, L-Pull Ups . Then…..   WoD 2: “How’s Ya Lungs Homies?” Complete For Time: Row 1km Time Trial . Two parts to the puzzle today. First … Continue reading →

  WoD: “Leg Up” Front Squat 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 . Going for the big one today! This is all about priming your movement, your body, … Continue reading →

  WoD: “Repeatability” Complete 3 Rounds For Time of: Row 1000m (750m) 21 Good Mornings 21 V-Ups . Only last week did we see ourselves hit the ole rowers for 3 rounds of 1000m(750m). Today we bring it back to you … Continue reading →

  WoD: “Splitting Hairs” Split Snatch 1 – 1 – 1 – 1 – 1 – 1 – 1 . Hitting an amazing movement which can develop the technique of absolutely everybody’s snatch movement. No matter how well versed you are … Continue reading →

  WoD: “Fast & Furious” 12 – 9 – 6 (Reps For Time) of: Thrusters Bar Muscle Ups . Firebreather to kick off the week!! This is a variation of the famous classic “Fran”. That WoD (if you can remember it) … Continue reading →

 WoD: “Day Of The Dead” Complete As Many Rounds As Possible in 20 Minutes  of: 3 Deadlift 9 Dumbbell Push Press 36 Double Unders . Deadlift weight to be 75% of the “heavy single” you hit on 29/01/20 . Super … Continue reading →

  WoD: “Skills Pay The Bills” Complete Whatever You Want To Work ON SKILLS DAYS . Fitness comes in many forms. Conditioning or “training” gets you physically fit. No doubt about it. Yet it can hit a supposed plateau if you … Continue reading →

  WoD: “Bambi Legs” Complete 4 Rounds For Time of: China Town Run 15 Back Squats . CrossFit workouts come in many different forms. There are workouts that are known as “complimentary” meaning that the movements work well together. Lets take … Continue reading →

 WoD: “Burning Up(side down)” Complete 5 Rounds For Time  of: 1 Minute Handstand Hold 21 Toes To Bar . Bringing this one back to the rooftop to check in on our gymnastics skillset. We last saw this in September 2019 … Continue reading →

  WoD: “Cinderella” Complete 3 Rounds For Time of: Row 1000m (750m) 3 Rounds of Strict “Cindy” . Doozy of a workout to sink our teeth into here. Looks simple enough on paper but each round has a ton of volume … Continue reading →

  WoD: “Power” Power Clean 2 – 2 – 2 – 2 – 2 – 2 – 2 . Going all things “OLY” today and hitting up the power clean. Look to start around the 75% mark and build all the … Continue reading →

  WoD: “Partner WoD” In Pairs Complete 4 Rounds For REPS of: 1 Minute of Box Jump Overs 1 Minute of Dumbbell Hang Power Clean & Jerks 1 Minute of Burpees 1 Minute of Alternating Dumbbell Snatch 1 Minute of Assault … Continue reading →

  WoD: “The Cherry Tree” For Time: Run or Row 5km . Going classic today with one of the most programmed workouts from no less than CrossFit.com. There is a reason why they deem this workout is such a valuable tool … Continue reading →

  WoD: “Peloton” Complete As Many Rounds As Possible in 15 Minutes  of: 15 Hang Power Snatch 15 Burpee Over Bar . Today is good ole bread & butter CrossFit!! Tuesday we brought some skill in the gymnastics realm. Yesterday you … Continue reading →

  WoD: “5 for 5” Deadlift 1 – 1 – 1 – 1 – 1 . Today we are hitting heavy singles. In order to make this a successful day every one of the five sets wants to be righteously challenging. … Continue reading →

  WoD: “Nine! Nine!!” Complete As Many Rounds As Possible in 15 Minutes  of: 45 Medicine Ball Cleans 9 Ring Dips 9 Strict Chest To Bar Pull-Ups . This workout has a whole lot going on inside each round. Firstly there … Continue reading →

  WoD: “That One Thing” Complete As Many Rounds As Possible in 25 Minutes  of: Run 800m 75 Air Squats 15 Dumbbell Press . All about the aerobic pace today. This workout is 25 minutes long. In order to workout for … Continue reading →

  WoD: “Everest” Sumo Deadlift High Pull 5 – 5 – 5 – 5 – 5 . Strength days, or “heavy days” are to be respected within the CrossFit prescription & programming. They are just as valuable as your “metcon” workouts. … Continue reading →

  WoD: “Helen Of Troy” Complete As Many Rounds As Possible in 15 Minutes  of: Row 500m (400m) 21 Kettlebell Swings 12 Pull-Ups . The kipping pull-up. A controversial movement that can polarise the fitness communities around the world. Some believe … Continue reading →

   WoD: “Squeaky Clean” Complete 3 Rounds For Time  of: 15 Squat Cleans 30 Push-Ups . Smashing workout today! This one is purely designed to allow you to express your power output. You choose the weight on the barbell that is … Continue reading →

   WoD: “Have Abs, Can Jump” With A Clock Set For 12 Minutes Complete The Following For REPS: 1 Minute of Box Jumps 1 Minute of AbMat Sit-Ups 2 Minutes of Box Jumps 2 Minutes of V-Ups 3 Minutes of Box … Continue reading →

  WoD: “Thrusterbuddy” Thruster 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . You are stranded on a deserted island. For whatever reason you have been left with a barbell … Continue reading →