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CrossFit WOD

Sep 20 2018

Friday: Twins Comp this Saturday..


REMINDER THAT THERE ARE NO SATURDAY CLASSES THIS WEEKEND DUE TO THE RUNNING OF OUR ANNUAL TROPIC THUNDER TWINS COMPETITION.

THIS YEAR OUR COMPETITION WILL BE RUN OVER TWO DAYS WITH MIXED PAIRS COMPETING SATURDAY AND SAME SEX PAIRS COMPETING SUNDAY.

COME DOWN AND CHECK OUT ALL THE ACTION AND SUPPORT OUR GUYS AND GIRLS!!


CONDITIONING

AMRAP in 12 mins of:

12 T2B
21 Burpees
50 Air squats

EXTRAS

Handstand practice


Sep 19 2018

Thursday: Crescendo..


CONDITIONING

Every 16 mins for 2 rounds:

Bike 60 / 40 calories
Row 800m / 650m
Run 1k

* Target for each round sub 12 mins


Sep 18 2018

Wednesday: Like a tiger..


STRENGTH

Push jerk 5 x 3 reps

* Build to a heavy 3 rep

CONDITIONING

4 rounds for time of:

9 Burpees over the barbell
12 STO 52.5 / 35 kg
15 CTB pull-ups


Sep 17 2018

Tuesday: On the clock..


CONDITIONING

Every 3 mins for 7 sets:

21 Ab mat sit-ups
14 Jump lunges
7-6-5-4-3-2-1 Deadlifts

* Each round of Deadlifts go as heavy as possible

EXTRAS

At 25 mins - 

3 x 15 Empty Barbell Good mornings


Sep 16 2018

Monday: 5 x 500...


CONDITIONING

Every 4 mins for 5 sets:

Run 500m

* Goal is to work at least 1:1

EXTRAS

At 25 mins - 

4 rounds of:

1 min max push-ups
1 min rest


Sep 14 2018

Saturday: Weekend special..


Sep 13 2018

Friday: Electric shock..


Sep 12 2018

Thursday: Split jerks..


Sep 11 2018

Wednesday: Barbara..


Sep 10 2018

Tuesday: Front squattin..


Sep 8 2018

Monday: Run Pyramid..


Sep 7 2018

Saturday: Team work...


Sep 6 2018

Friday: Muscle up skill work..


Sep 5 2018

Thursday: Deadlift mash..