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Thursday 11/05/17

 WoD A: “Twinkle Twinkle Little Toes” Complete As Many Rounds As Possible in 7 Minutes of: 10 Hang Power Snatch (35 / 25 kg) 10 Toes To Bar . REST 3 MINS  THEN…. . WoD B: “Gripapolooza!” Complete As Many REPS … Continue reading

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Wednesday 10/05/17

 Strength WoD:  For Load: Thruster 3 – 3  – 3 – 3 Pause Front Squat 3 – 3 – 3 – 3 . Two great compound movements to sooth the soul! The Thruster is one of you biggest “bang for … Continue reading

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Tuesday 09/05/17

 WoD: “Trifecta” 3 Rounds For Time: 500m /450m (F) Row 21 Burpees China Town Run . You get days where you get all powerful & fast/intense. You get Heavy days where you want to move the kilos. Then you get … Continue reading

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Monday 08/05/17

 WoD: CFG 2017 Age Qualifier #3 For Time: 21 – 15 – 9 (reps) Push Jerks (62.5 / 42.5 kg) Chest To Bar Pull Ups . Workout courtesy of CrossFit HQ. This WoD is a classic example of classical CrossFit programming … Continue reading

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Saturday 06/05/17

 WoD: Middle Distance For Time: 800m Block Run 30 Power Snatch (60 / 40 kg) 800m Block Run . The 800m Block run is a whole lap around the city block + the China Town Run. Hold the standards. Form … Continue reading

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Friday 05/05/17

 WoD: The Front Side Down For Time: 6 – 9 – 12 – 9 – 6 (reps): Burpee Over Bar Front Squats (70 / 47.5 kg) . Do not be deceived by the “low” rep scheme ahead of you. This one … Continue reading

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Thursday 04/05/17

 WoD: Dumbbell “DT” 5 Rounds For Time: 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Jerks > “RX” = 2 x 20 / 15 kg << . The original Hero WoD “DT” consists of the above sequence of … Continue reading

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Wednesday 03/05/17

 Double WoD:  Both For Time: 21 – 15 – 9 (reps): Calories, Bike or Rower Wall Ball Shots (9 / 6 kg, 10ft) > 7 Min Time Cap << . REST 3 MINS . 12 – 9 – 6 (reps) … Continue reading

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Tuesday 02/05/17

 Strength WoD:  For Load: Deadlift 3 – 3  – 3 – 3 – 3* . *> 3 Second ECCENTRIC lowering of bar on each repetition. These are NOT ‘Touch & Go’ reps. Quick re-set each time. *> 5 ‘HIGH’ Box … Continue reading

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Monday 01/05/17

 Benchmark WoD: “Cindy” Complete As Many Rounds As Possible in 20 Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats . New month & a fresh start! Today marks the start of a 6 week mini training ‘cycle’ leading … Continue reading

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Saturday 29/04/17

WoD: “Chip Chip Chipper!” For Time: 60 Mountain Climbers 50 Double Unders 40 Dumbbell Lunges (20 / 15 kg) 30 Dumbbell Push Press (20’s / 15’s) 20 Box Jump Overs (24″ / 20″) 10 Dumbbell Man-Makers (20’s / 15’s) 20 … Continue reading

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Friday 28/04/17

Strength WoD: “One Moment In Time” For Load: Pause Back Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 . Lift a new set every 2:30. Pause for three … Continue reading

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Thursday 27/04/17

Pre-WoD: “Freight Train” For Time: 500m Row Time Trial . WoD: “Workhorse” Complete As Many Rounds As Possible in 15 Minutes of:  250m Row 25 / 20 Push Ups . Theres something special about hitting 500m on the rower as … Continue reading

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Wednesday 26/04/17

WoD: “Ebbs & Flows” For Time: 15 Thrusters (52.5 / 35 kg) 21 Sumo Deadlift High Pulls (52.5 / 35 kg) 12 Thrusters 15 Sumo Deadlift High Pulls 9 Thrusters 9 Sumo Deadlift High Pulls . Two classic CrossFit staples … Continue reading

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25/04/17 – Anzac Day Hero WoD

      Partner Hero WoD: : Gallagher & McDonald . 2 Mates, 2 Heroes, 2 Rounds, 1 WOD 2 Rounds For Time Of: 200m run 16 Kettlebell Swing (24kg/16kg) 16 Pull ups 16 Front Squat (50kg/30kg) 200m run 14 … Continue reading

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Monday 24/04/17

Skill, Strength & Stability: For Load: 10 Minutes to find your 2-rep Turkish Get Up . The Turkish Get Up (TGU) is an amazing movement that encompasses the entire body and has us moving in multiple plains & challenging your coordination. … Continue reading

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Saturday 22/04/17

 WoD: “Know Your Own Body”  Complete As Many Rounds As Possible In 20 Minutes of: “Dainty” Run 7 Ring Rows 7 Strict Ring Dips 14 (Alternating) Pistol Squats . Gymnastics forms a huge component of a CrossFit program. Unlike the … Continue reading

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Friday 21/04/17

WoD: Hands Up! Each One For MAX Rounds & Reps: AMRAP in 3 Minutes of: 4 Deadlift (70% of 1RM) 8 Box Jumps (24″ / 20″) 12 Sit Ups* >>REST 90 Seconds. Repeat for Three Total Cycles<< . The bar is … Continue reading

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Thursday 20/04/17

Strength WoD: Strict Press For Load: Strict Press 5 – 5 – 5 – 5 – 5 . The secret to good strength over your head lies with a good, strong overhead strict press. This is a highly underrated movement … Continue reading

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Wednesday 19/04/17

WoD: “Carry Them Home” For Time 27 – 21 – 15 – 9 (reps): Row / Bike Calories Dumbbell Hang Squat Cleans (15’s / 10’s kg) >>150m DB Farmers Carry after EACH round<< . Carries are an important skill to train … Continue reading

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Tuesday 18/04/17

Benchmark WoD: “Helen” 3 Rounds For Time of: China Town Run 21 Kettlebell Swings (24 / 16 kg) 12 Pull Ups . An all time CrossFit HQ classic! You will often hear seasoned CrossFitter’s (from around the world) state that this … Continue reading

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Saturday 14/04/17

 Strength WoD: Heavy Single In 15 Minutes find a “Heavy Single for the day in the:  Clean & Jerk .  WoD: “Cleaning Up!” With a Rolling Clock: 0:00 – 05:00 Mins: China Town Run MAX Clean & Jerks (60 / 40 … Continue reading

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Thursday 13/04/17

WoD: “The Spinning Wheel” Complete As Many Rounds As Possible in 15 Minutes of: 5 Strict Handstand Push Ups 10 Chest To Bar Pull Ups 20 DB/KB Front Rack Lunges (pick load) . Following on from the CrossFit Open, all the … Continue reading

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Wednesday 12/04/17

WoD: “Dead Man Running” For Time: 21 Deadlifts (102.5 / 70 kg) 800m Block Run 15 Deadlifts (102.5 / 70 kg) 800m Block Run 9 Deadlifts (102.5 / 70 kg) 800m Block Run . Theres something special about about the combination … Continue reading

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Tuesday 11/04/17

WoD: “Short & Fast!!” Each interval For Time: 8 x 250m Row . Its back!! An all time CBD Classic Benchmark!! This one is potent as heck so underestimate it at your peril! The objective is to hold fast split times … Continue reading

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Monday 10/04/17

Strength WoD: “All Racked Up” For Load: Front Squat 3 x 5 . We have three shorter weeks coming up with the upcoming public holidays. So you will see a short time domain WoD following some strength work. This is the official … Continue reading

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Saturday 08/04/17

 WoD: “Rolling With The Snatches” With a Rolling Clock: 0:00 – 10:00 Mins: 3 Rounds: 20 Power Snatch (35 / 25 kg) 20 Overhead Squats (35 / 25 kg) 10:00 – 20:00 Mins: For Time: Run 800m (Block run) 25 Hang … Continue reading

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Friday 07/04/17

 WoD: “The High Life” For Time: 50 – 40 – 30 – 20 – 10 Kettlebell Swings (24 / 16 kg) 25 – 20 – 15 – 10 – 5 Burpee . Grip Strength is huge is everyday life, not just … Continue reading

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Thursday 06/04/17

Strength WoD: “Holy M-OLY” For Load: Power Clean & Push Jerk 2 – 2 – 2 – 2 – 2 – 2 – 2 . Heavy Day on a classic variation of an Olympic Lift. Why do we Olympic Lift within … Continue reading

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Wednesday 05/04/17

WoD: “Money For Old Rope” For Time: China Town Run 25 Back Squats (45 / 35 kg) China Town Run 20 Back Squats (60 / 45 kg) China Town Run 15 Back Squats (75 / 55 kg) China Town Run 10 … Continue reading

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Tuesday 04/04/17

WoD: “The Fizzer” Complete As Many Rounds As Possible in 7 Mins Of: 10 Alternating Dumbbell Snatch (20 / 15 kg) 35 Double Unders . The pace is on today! Generally the shorter the WoD the harder the pacing has to … Continue reading

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Monday 03/04/17

WoD: “The Guns & The Glutes” [A]: Weighted Pull Up 3 – 3 – 3 – 3 – 3 . Get your Gainzzzz on with the weighted pull up. This is a fantastic way to develop the strength further in your … Continue reading

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Saturday 01/04/17

WoD: “Tabata Time!” For TOTAL Reps & For Lowest Score Total (2 scores) of: Kettlebell Swing Vs Kettlebell Alternating Lunge (24 / 16 kg) 2 MINS REST Assault Bike Calories Vs Double Unders 2 MINS REST Dumbbell Hang Power Clean Vs … Continue reading

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Friday 31/03/17

WoD: “Doing It For The Pump!” Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 10 Toes To Bar 10 Deficit Push Ups (2″ plates) . Going longer after yesterdays Heavy Day. Going long doesn’t mean taking … Continue reading

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Thursday 30/03/17

Strength WoD: “Tempo Time!” For Load: Back Squat 3 – 3 – 3 – 3 – 3 . Tempo is 40×2. This means you take 4 full seconds to hit your bottom position. You spend zero time at the bottom. The … Continue reading

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Wednesday 29/03/17

WoD: “Caught In A Chain Reaction” Complete As Many Rounds As Possible in 15 Minutes of: 250m Row 10 / 7 Pull Ups . Living your life in Couplets & Triplets is where Classic CrossFit lives in. By adding some beautiful … Continue reading

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Tuesday 28/03/17

WoD: “Kapow!” 10 – 1 Vs 1 – 10 (reps) of: Push Press (62.5 / 42.5 kg) Deadlift (62.5 / 42.5 kg) >>10 V-Ups after EACH round<< . If you are new to this type of rep scheme you do this … Continue reading

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Monday 27/03/17

WoD: “Back On The Road Again” Complete 5 Rounds For Time of: 30 Box Jumps (24″ / 20″) 30 Medicine Ball Cleans (9 / 7 kg) . The Open has come & gone. Time to get back to normal training once … Continue reading

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Saturday 25/03/17

CrossFit Games Open WoD: 17.5 For Time: 10 Rounds of: 9 Thrusters 35 Double Unders . RX standards  = Men use 43kg. Women use 29kg. Scaled standards = Men use 29kg. Women use 20kg. Both to do 35 Single Unders. … Continue reading

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Friday 24/03/17

WoD: “Howdy Pardner!!” In pairs Complete 10 Rounds For Time of: 12 Hang Power Snatch (35 / 25 kg) 12 Wall Ball Shots (9 / 6 kg, both 10ft) . Partnering up is great way to add extra excitement to a … Continue reading

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Thursday 23/03/17

WoD: “The Long Road” Complete As Many Rounds As Possible in 25 Minutes of: 600 m / 500 m Row 30 Russian KB Swings (24 / 16 kg) 15 Burpee Box Jumps (24″ / 20″) . Pacing is key! Keep each … Continue reading

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Wednesday 22/03/17

WoD: Pull – Push – Pull Complete As Many Rounds As Possible in 13 Minutes of: 10 Sumo Deadlift High Pulls (45 / 32.5 kg0 7 Strict Press (45 / 32.5 kg) 5 Strict Pull Ups . Hold the standards. … Continue reading

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Tuesday 21/03/17

Strength WoD: For Load: Hang Power Clean 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 . Get some solid practice warm up sets in beforehand. Your first work set … Continue reading

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Monday 20/03/17

WoD: “Up & Under” For Time: 10 – 9 – 8 – 7  – 6 – 5 – 4 – 3 – 2 – 1 (reps) Dumbbell Thrusters (20’s / 15’s kg) >>30 Double Unders after each round<< . Get … Continue reading

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Saturday 18/03/17

  CrossFit Games Open WoD: 17.4 AMRAP in 13 Minutes 55 Deadlifts 55 Wall Ball Shots 55 Calories, Rower 55 Handstand Push Ups . RX standards  = Men use 102kg & Throw a 9kg ball to 10ft. Women use 70kg … Continue reading

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Friday 17/03/17

WoD: “Luck Of The Irish” 3 Rounds For Time: 21 Box Jumps (24″ / 20″) 15 Dumbbell Push Press (20 / 15 kg) 9 Burpee To Bar (6″ reach) China Town Run . Hold the standards. Form is priority as … Continue reading

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Thursday 16/03/17

WoD: “Grunt & Style” 3 Rounds For REPS: 3 Minutes MAX Calories, Rower 90 Seconds MAX Reps, Ring Muscle Up 90 Seconds REST . Scale on the MU can be brought to a Chest To Bar PU, Pull Up or … Continue reading

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Wednesday 15/03/17

Strength WoD: For Load: Front Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 First work set to be around 80% of 1RM Hold the standards. Form is priority … Continue reading

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Tuesday 14/03/17

WoD: “Not So Filthy Fifty” For Time: 50 Wall Ball Shots (9kg, 10ft / 6kg, 9ft) 50 Deadlifts (85 / 62.5 kg) 50 Handstand Push Ups . Each time you break a set of wall ball or handstand push ups … Continue reading

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Saturday 11/03/17

CrossFit Games Open WoD: “17.3” “RX” Version. Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 43 / 29 kg. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 61 / 43 kg. *Prior to … Continue reading

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