(07) 4723 4422

Fitter Stronger Tougher

Mar 02 2021

Wednesday 3/3/21 - Slowly Quickly..

CROSSFIT

CONDITIONING

10 rounds for time of:

3 Power snatches 
3 Burpee over the bar
3 Clean and jerks 
3 Burpee over the bar
* Time cap 15 mins

FITNESS

In teams of 2 - 

250 / 200 Row calories
125 Synchro Air squats
75 Synchro Hollow rocks
* 25 min cap

At 28 mins -
3 sets:
30 Glute bridges
20 Alternating tip and touch
10 Plank walk ups
* Alternate full rounds with partner

Read More

Mar 01 2021

Tuesday 2/3/21 - Leg Tag..

CROSSFIT

STRENGTH

Back squat 5 x 5 reps

* Lift every 3 mins and build to a heavy 5 rep

CONDITIONING

With a partner and alternating full rounds - 

5 rounds each of:
12 / 9 Echo bike calories
9 Front squats 
* Time cap 11 mins

FITNESS

In pairs - 

20 / 15 Calorie bike erg
16 Flares
12 DB Push press
8 Reverse burpees
* 25 min clock. Resting partner begins when working partner reaches the reverse burpees.
Go hard when it's your turn!!

At 28 mins:
100 Bicycles
80 Ankle taps
60 Side to sides
40 Slides
20 Single leg v-ups

Read More

Feb 27 2021

Monday 1/3/21 - Spinning Wheels

CROSSFIT

CONDITIONING

Every 3 mins for 7 rounds:

Run 200m
35 Double unders 
9 CTB pull-ups 

ACCESSORY

At 28 mins - 

'Durante Core'
5 rounds of:
10 V-ups
10 Hollow rocks
10 Tuck ups
10 second Hollow hold
* 1 min rest

FITNESS

In pairs and on a running clock - 

At 0 -
3 x 1km / 750m Bike erg each (1:1)

At 15 -
3 x 350m / 250m Row each (1:1)

At 28 -
3 x 200m / 150m Ski each (1:1)

Read More

Feb 26 2021

Saturday: Equilibrium

CROSSFIT

CONDITIONING

With a partner - 

For time:
300 Double unders 
150 Air squats
150 / 112 Echo bike calories
100 Pull-ups 
100 Push-ups
100 / 75 Row calories
* share the reps anyhow
Time cap 30 mins

FITNESS

5 rounds for time of:

300m / 250m Ski Erg
20 Russian KB swings
600m / 500m Bike Erg
20 KB SDLHP
Sled push down and back
* rest 2 mins after each round
Time cap 35 mins

Read More
View Older
Crossfit Kids Program Crossfit Level One Certificate Course

Join our mailing list today

Email address