Jun 29

Workout of the Day – 29/06/16


The Maloney Family doing some bonding over tonight’s WOD!

[A] 3 rep max Shoulder to Overhead

[B] 6 Rounds for Time (at Part A weight):
3 Deadlifts
2 Hang Cleans
1 Shoulder to Overhead
10 Wall Balls (14/20lb)


Jun 28

Workout of the Day – 28/06/16

Birthday WOD

Happy Birthday Simon… the CrossFit elves left a little surprise for you to find after work today! ; )

[A] 3 x 7 Back Squats

[B] 12-9-6-3-12-9-6-3:
Power Cleans (35/50kg)
Kettlebell Swings (24/32kg)


Jun 27

Workout of the Day – 27/06/16

Toes to Bar

Gemma and the 9:15am crew swinging through their toes to bar

Row for Calories
Toes to Bar
Thrusters (15/20kg)


Jun 24

Workout of the Day – 24/06/16

The Pink Ladies

Have an awesome weekend!!

[A] Work up to a heavy 5 rep Deadlift

[B] 11 min AMRAP:
Deadlift @ 75% of [A]
Double Unders


Jun 23

Workout of the Day – 23/06/16

Bench press

Noel benching like a champ!

[A] 5 x 5 Bench Press

[B] 5-10-15-10-5-10-15-10-5:
Wall Balls (14/20lb)
Box Jumps (24/30″)


Jun 22

Workout of the Day – 22/06/16

White in honour of Scotty (the one day he wasn’t wearing white)!

[A] Work up to a heavy Clean & Press/Jerk

[B] 3 Rounds for time:
3 Bar Muscle Ups / 10 C2B Pull Ups / 10 Pull Ups
6 Clean & Press/Jerk @ 45/60kg (Unbroken or 5 x burpees for each break)
30 Air Squats


Jun 21

Workout of the Day 21/06/16

Front Squats

Leigh’s back from her northwest adventures!

[A] Build up to a 3 rep max Front Squat

[B] 4 Rounds for Time:
200m Row
10 Burpees
200m Run
10 Front Squats (30/45kg)


Jun 20

Workout of the Day – 20/06/16

Dumbbell Thrusters

Dana punching through his dumbbell thrusters

[A] 5 x 5 Weighted Pull Ups
Bulgarian Split Squats

[B] 21-15-9:
Dumbbell Thrusters (12.5/20kg)
Ring Dips


Jun 18

Saturday Workout – 18/06/16

Partner carry

Deadball and kettlebell partner races

[A] 90 second hang test

[B] Jump distance test

[C] 3 metre races

[D] Partner kettlebell / deadball carries


Jun 17

Workout of the Day – 17/06/16

2km Row Time Trial

The 9:15am crew digging deep in their 2km row time trial

[A] Juggling

[B] 2km Row Time Trial

[C] Mobility Testing:
Pike Position
Side Splits


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