Saturday 27th April 2024

 

Wittman

7 Rounds

• ·       15 KB Swings (24/16)
• ·       15 Power Cleans (40/30)
• ·       15 Box Jumps (24/20)

Friday 26th April 2024

 

Bench Press

• ·       4 x 4 reps

3 Rounds

• ·       50 Double Unders
• ·       40 KB Swings (16/12)
• ·       30 DB Presses (15/10) – 15 each arm
• ·       20 Sit ups
• ·       10 Goblet Squats

Wednesday 24th April 2024

 

Closed ANZAC Day so we’re doing an Aussie Hero WOD

Birt

11 Rounds

• ·       29m Run
• ·       10 Burpees
• ·       10 Butterfly Sit Ups
• ·       10 Thrusters (20/15)

25min time cap

22 year old Corporal Ashley Birt

Paid the ultimate price for his country on 29 October 2011 in Afghanistan, gunned down in Kandahar province by and Afghan soldier training with the Australian Mentoring Taskforce

Tuesday 23rd April 2024

 

Push Press

• ·       5 x 3 reps

5 Rounds

• ·       4 Wall Walks
• ·       8 Pull Ups
• ·       12 KB Snatches (24/16)
• ·       16 Goblet Squats

Monday 22nd April 2024

 

Suitcase Deadlift (KB’s)

• ·       6 x 12 reps

AMRAP 15mins

• ·       10 DB Thrusters (15/10)
• ·       10 Hand Release Push Ups
• ·       10 Sit ups
• ·       Sprint Driveway

Saturday 20th April 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 19th April 2024

 

CF Qtr Final 24.2

3 Rounds

• ·       50 Wall Ball Shots (9/6)
• ·       50 Burpee Box Jumps

20min time cap

Thursday 18th April 2024

 

Jennifer

AMRAP 26mins

• ·       10 Pull Ups
• ·       15 KB Swings
• ·       20 Box Jumps

Wednesday 17th April 2024

 

Back Squats

• ·       5 x 3 reps

5 Rounds

• ·       9 Hang Power Cleans (50/35)
• ·       15 Front Squats
• ·       30 Double Unders

Tuesday 16th April 2024

 

Deadlift

• ·       5 x 3 reps

AMRAP 15mins

• ·       10 Overhead Lunges (20/15)
• ·       10 Push Ups
• ·       10 KB Twists

Monday 15th April 2024

 

Weighted Chin Ups

• ·       2 x 4 reps
• ·       2 x 6 reps
• ·       2 x max reps

5 Rounds

• ·       10 V Ups
• ·       15 Box Jumps
• ·       20 Wall Ball Shots
• ·       4 x 10m shuttle sprints

Saturday 13th April 2024

 

Loredo

6 Rounds

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

Friday 12th April 2024

 

Barbell Complex – 5 sets

• ·       2 Hang Power Cleans
• ·       2 Hang Squat Cleans
• ·       1 Squat Clean & Jerk

AMRAP 3mins

• ·       Clean & Jerk

Finisher

• ·       Row 3 x 300m
• ·       Or Run 5 Car Park Lengths

Thursday 11th April 2024

 

Bench Press

• ·       5 x 2 reps

Fran

21-15-9

• ·       Thrusters (40/30)
• ·       Pull Ups

Time cap 10mins

Wednesday 10th April 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 9th April 2024

 

Push Press

• ·       5 x 3 reps

20-18-16-14-12-10-8-6-4-2

• ·       KB Swings (24/16)
• ·       Push Ups
• ·       Goblet Squats

Saturday 6th April 2024

 

AMRAP 18mins

• ·       12 Suitcase Lifts (KB deadlift)
• ·       12 Sit Ups
• ·       4 Wall Walks
• ·       Skip 30

Friday 5th April 2024

 

Push Press

• ·       3 x 3 reps

Split Jerk

• ·       3 x 3 reps

Karen

• ·       150 Wall Ball Shots (9/6)

Thursday 4th April 2024

 

Wide Grip Deadlift

• ·       4 x 4 reps

Nasty Girls

3 Rounds

• ·       50 Squats
• ·       7 ring Muscle Ups
• ·       10 Hang Power Cleans (60/40)

Wednesday 3rd April 2024

 

Arm Bar

• ·       5 each arm

Back Squats

• ·       4 x 4 reps

8 Rounds

• ·       8 DB Squat Cleans (4each arm – 20/10)
• ·       10 Box Jumps
• ·       12 DB Push Press (6 each arm)
• ·       Sprint Driveway

Tuesday 2nd April 2024

 

Murph (or variation)

• ·       Run 1600m (2 laps of block)
• ·       100 Pull Ups
• ·       200 Push Ups
• ·       300 Squats
• ·       Run 1600m

NNo morning sessions Tuesday, back to normal Wednesday

N

Thursday 28th March 2024

 

Nate

AMRAP 20mins

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

Sub 2 pull Ups & 2 Dips for MU’s

Various options for HSPU's

Upscale option - Wall Facing HSPU’s

Wednesday 27th March 2024

 

Double KB Cleans

• ·       6 x 6 reps

The Chief

5 cycles of 3min AMRAP

• ·       3 Power Cleans (60/40)
• ·       6 Push ups
• ·       9 Squats

Rest 1 min between rounds

Tuesday 26th March 2024

 

Back Squats

Reps at

• ·       80% of 1RM x 4 reps
• ·       70% of 1RM x 6 reps
• ·       60% of 1RM x 8 reps
• ·       50% of 1RM x 10 reps

Rest as required between sets

Finisher

• ·       Run 3 x 400m

Monday 25th March 2024

 

Deadlift

• ·       4 x 8 reps

4 Rounds

• ·       15 Squats
• ·       12 Pull ups
• ·       9 Burpees
• ·       Run 400m

Saturday 23rd March 2024

 

Morrison

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings (24/16)

Friday 22nd March 2024

 

Strict Pull Ups (weighted if possible)

• ·       6 x 3 reps

6 Rounds

• ·       15 Push Ups
• ·       20 Goblet Squats
• ·       25 Sit Ups
• ·       Sprint 100m

Thursday 21st March 2024

 

Death by Clean & Jerk

2 x 10 mins sets with 3 min rest

• ·       Set 1 – reps 3 – 12
• ·       Set 2 – reps 1 -10

Beginning at reps above, increase by 1 rep each minute for 10 minutes. Rest the remaining time in the minute when reps have been completed.

Wednesday 20th March 2024

 

Bench Press

• ·       4 x 3 reps

7 Rounds

• ·       12 DB Snatches – 6 each arm (20/10)
• ·        Bear Crawl 20m
• ·       Farmers Walk 30m (24/16 KB)

Tuesday 19th March 2024

 

Deadlift

• ·       5 x 3 reps

AMRAP 15 mins

• ·       Run 200m
• ·       12 Sumo Deadlift High Pulls (KB)
• ·       9 Push Ups

Monday 18th March 2024

 

CrossFit Open 24.3

For time

5 Rounds

• ·       10 Thrusters (Weight 1)
• ·       10 Chest to Bar Pull Ups

Rest 1min

Then 5 Rounds

• ·       7 Thrusters (Weight 2)
• ·       7 Bar Muscle Ups

Time cap 15mins

RX

16-54 - W1 43/29

              W2 61/43

55+    - W1 29/20 & chin over bar pull ups

              W2 43/29 & chest to bar pull ups

Scaled

16-54 - W1 29/20 & jumping chest to bar pull ups

              W2 43/29 & chin over bar pull ups

55+    -  W1 20/15 & jumping chest to bar pull ups

              W2 29/15 & chin over bar pull ups

Saturday 16th March 2024

 

Mini Eva

8 Rounds

1. ·       Run 200m
2. ·       15 KB Swings (24/16)
3. ·       15 pull Ups

Friday 15th March 2024

 

3 Rounds in FGB Format

• ·       Wall Ball
• ·       Sumo Deadlift High Pull (KB)
• ·       Lunges (with DB)
• ·       DB Press
• ·       Shuttle run

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).Count total reps completed including calories on rower.

Thursday 14th March 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 13th March 2024

 

Push Press

• ·       4 x 4 reps

5 Rounds

• ·       12 KB Swings (24/16)
• ·       12 Toes to Bar
• ·       12 Box Jumps
• ·       Run 200m

Tuesday 12th March 2024

 

Back Squats

• ·       5 x 3

Static Holds – 3 Rounds

• ·       Handstand hold for 1 minute
• ·       Hollow for 2 mins
• ·       Plank for 2 mins
• ·       Wall Squat for 2 mins

Finisher

Shuttle runs

• ·       5 x 10m
• ·       4 x 20m
• ·       3 x 30m
• ·       2 x 40m

Monday 11th March 2024

 

CrossFit Open 24.2

AMRAP 20mins

• ·       Row 300m
• ·       10 Deadlifts
• ·       50 Double Unders

Those not entered the Open will run 200m

RX

• 16-54 – 83kg/56kg
• 55+ - 61kg/43kg

Scaled

• 16-54 – 61kg/43kg & Single Skip
• 55+ - 43kg/29kg & Single Skip

Saturday 9th March 2024

 

It’s a mystery workout, everyone gets to contribute

Friday 8th March 2024

 

Deadlift

• ·       4 x 4 reps

4 Rounds

• ·       12 Box Jumps
• ·       16 Hanging Knee Raises
• ·       20 Russian Twists (KB)
• ·       Run 400m

Thursday 7th March 2024

 

Back Squats

• ·       3 x 4 reps

DT

5 Rounds

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