Monday, January 30, 2017

Monday 30th January


Band Bench Press
  • ·       5 x 8


5 Rounds
  • ·       15  OHS
  • ·       Sprint - park


WOD – 18-15-12-9-6-3
  • ·       Jumping Jacks
  • ·       Wall touches


Plank – 5 x 30 sec (rest 30)


Tempo Squats

Saturday, January 21, 2017

Friday 20th January



WOD – Partners (4 Rounds each)
  • ·       P1 Farmers walk
  • ·       P2 Plank

Partners (4 Rounds each)
  • ·       P1 Waiters walk
  • ·       Hollow hold


WOD

18-15-12-9-6-9-12-15-18
  • ·       Sit Ups (Abmat)
  • ·       Jumping Jacks

Wednesday, January 18, 2017

Wednesday 18th January

Strength

·       KB Push Press – 5 x 5 each arm


WOD

AMRAP Fran 5 mins
  • ·       10 Thrusters (Broom)
  • ·       5 Burpees


Rest 5

Helen (mod)- 3 Rounds
  • ·       Run 200m
  • ·       21 KB swings
  • ·       12 Push ups

Wednesday, January 11, 2017

Starting Out

We'll be starting outdoor CrossFit sessions in Tea Gardens to bring you world class health and fitness unmatched by anything in a normal gym. 
CrossFit is for anyone no matter the age or ability. Everything can be scaled or modified to achieve results.

Every session is coached to make sure exercises are done correctly and safely. This is actual coaching not just leading a class.

Stay tuned for dates and details.