Closed for a Christmas break. We’ll be back at 6am on January 6^th.

Take a break, relax, recover refresh.

Merry Christmas & Happy New Year

Friday 20th December 2024

 

Hope

3 Rounds

·       Burpees

·       Power Snatch (35/20)

·       Box Jumps

·       Thruster (35/20)

·       Chest to Bar Pull Ups

Fight Gone Bad format - one minute at each exercise for max reps. On the call of “rotate”, immediately move to the next exercise. Rest 1 minute after all 5 exercise are done.

Thursday 19th December 2024

 

Ingrid

10 Rounds

• ·       3 Snatches (60/40)
• ·       3 Burpees over Bar

Rest 5 mins

Gretel

10 Rounds

• ·       10 Clean & Jerks (60/40)
• ·       10 Burpees over Bar

Wednesday 18th December 2024

 

Cindy

AMRAP 20 mins

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Tuesday 17th December 2024

 

CrossFit Total

3 Attempts at each of:

• ·       Back Squat
• ·       Strict Press
• ·       Deadlift

Monday 16th December 2024

 

DB Incline Bench Press

• ·       6 x 6 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings (24/16)
• ·       12 Pull Ups

Saturday 14th December 2024

 

Saturday 14/12/2024

10Rounds

• ·       10 push-ups
• ·       10 Mountain Climbers
• ·       10 Squats
• ·       Run Path

 

3 x 1 min on each of the exercise machines near playground

 

Reminder we will be in the park (Providence Park) behind the Surf Club. Meet at the picnic tables.

 

Reminder, tomorrow’s session at 7am is in Providence Park (between the Surf Club and Caravan park) followed by a BBQ

Friday 13th December 2024

 

Single Leg KB Deadlifts

• ·       3 sets of 12 each leg

Balance Walk

• ·       Heel/Toe 2 lengths of gym

3 Rounds

• ·       12 Step Ups
• ·       12 DB Presses
• ·       12 Dips
• ·       24 Jumping Jacks

Rest 3 mins

Repeat 3 Rounds

Wednesday 11th December 2024

 

Deadlifts

• ·       5-3-3-2-2-2

21-18-15-12-9-6-3

• ·       Goblet Squats (24/16)
• ·       Russian Twists
• ·       KB Swings

Tuesday 10th December 2024

 

Renegade Rows

• ·       3 sets of 8 each arm

5 Rounds

• ·       Sprint 100m
• ·       30 DB Hang Power Cleans (20/12.5)
• ·       30 DB Thrusters

Monday 9th December 2024

 

Back Squats

• ·       4 x 8 Reps

 

5 Rounds

• ·       Run 200m
• ·       10 Deadlifts (100/65)
• ·       20 Hand release push ups
• ·       30 Sit Ups

Saturday 7th December 2024

 

Angie

• ·       100 Pull Ups
• ·       100 Push Ups
• ·       100 Sit Ups
• ·       100 Squats

Friday 6th December 2024

 

5 Rounds

• ·       10 Devils Presses (15/10)
• ·       10 Pull Ups
• ·       10 Overhead Lunges

Finisher

• ·       3 x 30 cal row or ride

 

No 5:30pm session today

 There be no 5:30pm session tomorrow (Friday).

Thursday 5th December 2024

 

Overhead Squats

• ·       4-4-4-4-4

Fran

21-15-9

• ·       Thrusters (43/30)
• ·       Pull Ups

Wednesday 4th December 2024

 

Sumo Deadlifts

• ·       3-3-3-3

Pull Ups

• ·       4-4-4

AMRAP 17 mins

• ·       12 DB Snatches (6 each arm)
• ·       9 Push Ups
• ·       6 Box Jumps or Step Ups

Tuesday 3rd December 2024

 

Med Ball Cleans

• ·       5 x 10

DT

5 Rounds

• ·       12 Deadlifts (70/45)
• ·       9 Hang Power Cleans
• ·       6 Push Jerks

Monday 2nd December 2024

 

Back Squats

• ·       3-3-3-3-3

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit ups

Alt to DU’s – run lengths of the car park: 5-4-3-2-1

Saturday 30th November 2024

 

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knee to elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

Friday 29th November 2024

 

Barbara

5 Rounds

• ·       20 Pull Ups
• ·       30 Push Ups
• ·       40 Sit Ups
• ·       50 Squats

Rest 3 mins between rounds

Scale as required

Thursday 28th November 2024

 

Yoke Walk

• ·       4 x 30m

Every 90secs for 18mins (12 Rounds)

• ·       20 Double Unders
• ·       5 Squat Clean & Press (40/30)

Wednesday 27th November 2024

 

Back Squats

• ·       3 x 8 reps

10 Rounds

• ·       8 Mountain Climbers
• ·       8 Push Ups
• ·       8 Pull Ups
• ·       16 Goblet Squats (24/16)

Tuesday 26th November 2024

 

Push Press

• ·       4 x 4 reps

Strict Pull Ups

• ·       3 x 5 reps

25-20-15-10-5

• ·       Sumo Deadlift High Pulls (KB – 24/16)
• ·       Russian Twists

3 Wall Climbs between each set and to finish

Monday 25th November 2024

 

Deadlift

• ·       4-4-4-4-4

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings
• ·       12 Pull Ups

Saturday 23rd November 2024

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunges
• ·       Run 400m

Friday 22nd November 2024

 

Chin Ups

• ·       4 x 4

Windmills (KB)

• ·       4 x 2 each side

AMRAP 8 mins

• ·       9 Push Presses (40/25)
• ·       12 Toes to Bar
• ·       15 Goblet Squats (24/16 KB)

Rest 2 mins

Repeat 8 mins

Thursday 21st November 2024

 

Sumo Deadlift

• ·       4 x 5 reps

4 Rounds

• ·       15 Push Ups
• ·       15 Pull Ups
• ·       15 Wall Ball
• ·       Run 400m

Wednesday 20th November 2024

 

Front Squats

• ·       8-6-4-2-2

5 Rounds

• ·       12 Russian KB Swings
• ·       12 Sit Ups
• ·       12 Box Jumps
• ·       Run 200m

Monday 18th November 2024

 

Nate

AMRAP 20mins

• ·       2 Muscle Ups
• ·       4 Handstand Push Ups
• ·       8 KB Swings (32/24)

Saturday 16th November 2024

 

WOD

Run 500m

Then 4 rounds:

• ·       14 Wall Ball
• ·       14 Crunches knee to opposite elbow
• ·       14 Push Ups
• ·       14 Mountain Climbers

Run 500m to finish

Friday 15th November 2024

 

5 Cycles of 3min AMRAP

• ·       3 Burpees
• ·       6 DB Snatches
• ·       9 Box Jumps

Rest 1 min between rounds

Finisher

• ·       Row 2 x 500m
• ·       Or Run 2 x 400m

Thursday 14th November 2024

 

Deadlift

• ·       5-5-3-3-2-2

4 Rounds

• ·       50 Squats
• ·       40 DB Single Arm Presses (20/15)
• ·       30 Push Ups

Wednesday 13th November 2024

 

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Options

• ·       Dirty Thirty (30 reps)
• ·       Many more for each exercise, just ask.

Tuesday 12th November 2024

 

Front Squats

• ·       4 x 4 reps

5 Rounds

• ·       Run 100m
• ·       10 Hang Power Cleans (40/25)
• ·       10 Push Jerks

Monday 11th November 2024

 

Strict Press

• ·       3 x 4 reps

Push Press

• ·       3 x 4 reps

21-18-15-12-9

• ·       KB Swings (24/16)
• ·       Toes to Bar (Knee Raises)

Armistice Day

A

Saturday 9th November 2024

 

Gallagher & McDonald

2 Rounds

·       Run 200m

·       16 KB Swings (24/16)

·       16 Pull Ups

·       16 Front Squats (50/30)

·       Run 200m

·       14 KB Swings

·       14 Pull Ups

·       14 Front Squats

·       Run 200m

·       12 KB Swings

·       12 Pull Ups

·       12 Front Squats

Friday 8th November 2024

 

Back Squats

• ·       5-3-3-2-2-1-1

Static Holds – 2 rounds

• ·       Handstand 1min (alt DB hold overhead)
• ·       Hang from bar 1 min
• ·       Plank 2 mins
• ·       Hollow Hold 2 mins
• ·       Wall Squat 2 mins

Thursday 7th November 2024

 

Linda

10-9-8-7-6-5-4-3-2-1

• ·       1 ½ Bodyweight Deadlift
• ·       Bodyweight Bench Press
• ·       ¾ Bodyweight Clean

We’re doing this untimed as a strength/endurance exercise

Wednesday 6th November 2024

 

Strict Pull Ups

• ·       5 x 5 weighted if possible

300 (mod)

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Wall Ball shots (9/6)
• ·       50 Floor Wipers
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups