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