Feb 12

Workout of the Day – 12/02/16 – Nancy

Overhead Squat

The CrossFitter’s cryptonite: Overhead Squat! Mike and Sean have been doing their homework and were looking good in this morning’s “Nancy”

[A]  Work up to heavy Power Snatch + 3 Overhead Squats

[B]  CrossFit Benchmark “Nancy”:
5 Rounds for Time of
400m Run
15 Overhead Squats (30/45kg)



Feb 11

Workout of the Day – 11/02/16

Pull Ups and Wall Balls

So many of the 9:15am girls punched out kipping pull ups today, LOVE IT!

[A]  5 x 3 Back Squats

[B]  18-15-12:
Wall Balls (14/20lb)
Air Squats
Pull Ups


Feb 10

Workout of the Day – 10/02/16


Just a casual 140kg Deadlift for Brad’s supersets

[A]  5 x 5 Strict Press supersetted with 5 x 5 Deadlift

[C]  For Time:
25 Box Jump Overs
50 Sit Ups
25 Box Jump Overs
50 Sit Ups


Feb 09

Workout of the Day – 09/02/16

Squat Clean

Text book technique from Dennis in his squat cleans during the WOD tonight!

[A] Work up to a heavy Squat Clean

[B] 6 Rounds for Time:
3 Squat Cleans
6 Toes to Bar
9 Push Ups


Feb 08

Workout of the Day – 08/02/16

Kettlebell Swings

Dana, Ben, Joel & Leeana going heavy for the fitness repeatability test

Fitness Repeatability Test:
With 14:00 on the clock per round, 3 rounds of:
Row 250m
10 Kettlebell Swings (24/32kg)
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
Row 250m

Round 2 starts as soon as the previous clock runs out
Same as above

Round 3 starts as soon as the previous clock runs out
Same as above

Score is the slowest time recorded across the 3 rounds


Feb 06

Saturday Workout – 06/02/16

Sled Pushes

Pushing sleds on rubber flooring, much like running in mud!

[A] 400m Kettlebell Farmers Carry (score = total weight minus 10% x number of times you put the kettlebells down)

[B] 30 x Kettlebell swings with as heavy weight you can do non-stop

[C] 3 Rounds:
1 min Sled Pushes
– rest 30 sec –
1 min Air Bike for Calories
– rest 30 sec –
1 min Box Jump Overs
– rest 30 sec –
1 min Row for Calories
score = total number of reps/calories


Feb 05

Workout of the Day – 05/02/16

Double Unders

Double unders for days with the early morning crew

[A]  3 x 3 Front Squats

[B] 15-12-9:
Front Squats at 75% of part A
100 Double Unders after each round


Feb 04

Workout of the Day – 04/02/16


Ryan looking solid in his snatching tonight!

[A]  Work up to a heavy Snatch

[B]  5 Rounds for Time:
7 Snatches at 75% of Part A
14 Pull Ups
21 Kettlebell Swings (16/24kg)


Feb 03

Workout of the Day – 03/02/16


Rhiaan & Sean punching out their Thrusters this evening!

[A]  Tabata Row for Calories

[B]  WOD:
800m Row
50 Thrusters (15/20kg)
30 Toes to bar
50 Thrusters
800m Row


Feb 02

Workout of the Day – 02/02/16

Hang Cleans

Great ‘high elbows’ finish position from Laura in her hang cleans!

[A] 5 x 5 Push Press

[B] 18-15-12-9-6-3:
Hang Cleans (35/50kg)
Box Jumps (20/24″)



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