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Workout of the day
  • Tom Jermy CrossFit

Wednesday 27/03/19

1) Paused Push Jerk 5x3 @70% of 1rm Jerk 0:00, 2:00, 4:00, 6:00, 8:00 *Pausing 3 seconds in dipped position 2) 10 Min Cap 50 Jumping Lunges 20 Weighted Sit-Ups 200m Run 20 Weighted Sit-ups 200m Run 20 Weighted Sit-ups 200m Run 50 Jumping Lunges

  • Sam Mckinna WOD

Tuesday 26/03/19

Every year we honour the sad passing of our great friend Simon McKinna’s (Macca) sister, Sam, with a hero workout. This workout was designed by Macca. It is particularly tough but the pain is nothing compared to the pain Macca and his family feel. “Sam” 40 Min AMRAP 8 Pull Ups 8 TTB 67 Double Unders 48 KB Swings 26 Deadlifts 3 Rope Climbs 16 Burpee Box Jumps

  • Joel Adlard CrossFit

Monday 25/03/19

All 5 minutes AMRAP's 5 TNG Power Cleans 5 Pull Ups 5 TNG Power Cleans HSPU 5 Front Squats 5 Chin Ups 5 Front Squats 5 Press Ups 5 Thrusters Bar Over Burpees

  • Katfish & Esme Rowing

Sunday 24/03/19

1) Bench Press 5x3 Bench Press Immediately into 5 Press ups 0:00, 2:00, 4:00, 6:00, 8:00 *Allow 7 mins to build to working Bench press weight 2) 20 Single Arm Hang KB Snatch 15 Calories 10 TTB

  • Myles Hunt CrossFit

Saturday 23/03/19

1) Front Squat 5x4 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 2) 12-10-8-6-4-2 DB Burpee Deadlifts DB Hang Clusters CTB Pull Ups

  • CrossFit Rowing

Friday 22/03/19

1) 15 Min AMRAP 50 Double Unders 40 STOH 30 Calories 20 TTB 2) 20 Min AMRAP 100 Box Jumps 80 Back Squats 60 Pull Ups 40 Thrusters 20 Burpees

  • Beth Gammage CrossFit

Thursday 21/03/19

1) Clean 6 x 1+1 Clean + Hang Squat Clean @80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 2) 15 Min AMRAP 5 Ring Dips 10 Deadlifts 20 Bar Hops

  • Gary Thompson Pull Ups

Wednesday 20/03/19

1) EMOM x 12 3 Push Press @65% of 1RM Clean & Jerk 2) "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats

  • Back Squats

Tuesday 19/03/19

1) Back Squat 4x6 @80% of 1rm 0:00, 3:00, 6:00, 9:00 2) 6 Min AMRAP 6 Thrusters 6 Bar Over Burpees 6 Min AMRAP 6 Hang Power Cleans 6 Front Squats 6 Min AMRAP 6 HSPU/12 Press Ups 6 Front Rack Lunge

  • Alex Fenn & Rob McLaggen doing snatches

Monday 18/03/19

1) 12 Min AMRAP 12 Hang Power Snatch 12 Cals 2) 16 Min AMRAP 8 GTOH 16 Press Ups 32 Double Unders

2703, 2019
  • Tom Jermy CrossFit

Wednesday 27/03/19

1) Paused Push Jerk 5x3 @70% of 1rm Jerk 0:00, 2:00, 4:00, 6:00, 8:00 *Pausing 3 seconds in dipped position 2) 10 Min Cap 50 Jumping Lunges 20 Weighted Sit-Ups 200m Run 20 Weighted Sit-ups 200m Run 20 Weighted Sit-ups 200m Run 50 Jumping Lunges

2603, 2019
  • Sam Mckinna WOD

Tuesday 26/03/19

Every year we honour the sad passing of our great friend Simon McKinna’s (Macca) sister, Sam, with a hero workout. This workout was designed by Macca. It is particularly tough but the pain is nothing compared to the pain Macca and his family feel. “Sam” 40 Min AMRAP 8 Pull Ups 8 TTB 67 Double Unders 48 KB Swings 26 Deadlifts 3 Rope Climbs 16 Burpee Box Jumps

2503, 2019
  • Joel Adlard CrossFit

Monday 25/03/19

All 5 minutes AMRAP's 5 TNG Power Cleans 5 Pull Ups 5 TNG Power Cleans HSPU 5 Front Squats 5 Chin Ups 5 Front Squats 5 Press Ups 5 Thrusters Bar Over Burpees

2403, 2019
  • Katfish & Esme Rowing

Sunday 24/03/19

1) Bench Press 5x3 Bench Press Immediately into 5 Press ups 0:00, 2:00, 4:00, 6:00, 8:00 *Allow 7 mins to build to working Bench press weight 2) 20 Single Arm Hang KB Snatch 15 Calories 10 TTB

2303, 2019
  • Myles Hunt CrossFit

Saturday 23/03/19

1) Front Squat 5x4 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 2) 12-10-8-6-4-2 DB Burpee Deadlifts DB Hang Clusters CTB Pull Ups

2203, 2019
  • CrossFit Rowing

Friday 22/03/19

1) 15 Min AMRAP 50 Double Unders 40 STOH 30 Calories 20 TTB 2) 20 Min AMRAP 100 Box Jumps 80 Back Squats 60 Pull Ups 40 Thrusters 20 Burpees

2103, 2019
  • Beth Gammage CrossFit

Thursday 21/03/19

1) Clean 6 x 1+1 Clean + Hang Squat Clean @80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 2) 15 Min AMRAP 5 Ring Dips 10 Deadlifts 20 Bar Hops

2003, 2019
  • Gary Thompson Pull Ups

Wednesday 20/03/19

1) EMOM x 12 3 Push Press @65% of 1RM Clean & Jerk 2) "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats

1903, 2019
  • Back Squats

Tuesday 19/03/19

1) Back Squat 4x6 @80% of 1rm 0:00, 3:00, 6:00, 9:00 2) 6 Min AMRAP 6 Thrusters 6 Bar Over Burpees 6 Min AMRAP 6 Hang Power Cleans 6 Front Squats 6 Min AMRAP 6 HSPU/12 Press Ups 6 Front Rack Lunge

1803, 2019
  • Alex Fenn & Rob McLaggen doing snatches

Monday 18/03/19

1) 12 Min AMRAP 12 Hang Power Snatch 12 Cals 2) 16 Min AMRAP 8 GTOH 16 Press Ups 32 Double Unders