Warm up – Agility Course – Box Jump Test Skill – Back Squat WOD ‘The School Run’ 8min AMRAP 5 Push ups (chest to bag) 10 Squats with sandbag 1 Run with sandbag

Warm up – Jumping jacks & forward rolls – Squats & sausage rolls  Skill – Wall walks  WOD Teams of 2 Option 1 Row 1km 80 box jumps 50 burpees Move that load! (200kg of bumper plates from cone to … Continue reading →

Warm Up Agility Course Skill Rope climb WOD ’7 Days of Christmas’ 1 minute per exercise with 20 seconds rest between 1 – Squats 2 – Sit ups 3 – Push ups 4 – Star jumps 5 – Burpees or … Continue reading →

Warm Up – Block Run – Tabata Ball Slam WOD AMRAP 8min – Farmers Carry with Bumper Plates – Wall Climb – 15 Overhead Squats

Warm Up – Row 400m – Parallette Hop Drill Skill Hand Stands & Wall Walks WOD AMARAP 8min 3 Wall Walks 7 Dumbbell Thrusters

Warm Up – Block run – Walking planks & Crab crawls Skill Rope Climb WOD 2 min Max effort Row (record distance) Then… 3 Rounds of 15 Box Jumps 10 Front Squats with Dumbbell 5 Dumbbell pushups

Warm Up 400m Row Jumping Jack and Roll drill x3 Skill Back squat 5 x 5 WOD 4 Rounds for time 8 Running Laps 20 Air Squats Last Minute Challenge Plate over head

Warm Up Skip, skip, skip Roll & Crawl drill Rope pulls WOD For time… 50 Jumping Jacks 40 Squats 30 Sit ups 20 Push ups 10 Heavy runs CrossFit Kids & Teens during School Holidays Please note we will be … Continue reading →

Warm up Row Splits – 3 x 200m (Rest 1:1) Med-Ball Drills – Partner heave-ho Skill Kettlebell Swing WOD 10 Rounds for time Add 1 rep to every round 1 Kettlebell Swing Run 1 Push up CFK – Practical Application

Warm Up Super Hop Drill Rope Drills Skill Deadlift WOD CrossFit Baseball AMRAP 7mins – 4 bases 1. 5 Burpees 2. Roll 3. 5 Deadlifts 4. 10 Side to Side Hops

Only 4pm class today. Warm up Running drills Lunge drills Skill Push Press WOD Row 1000m On the minute, every minute do 10 db push presses Game Musical Med-Balls Jess in the zone on the Farmers Carry. Rest up – … Continue reading →

Warm Up 1. Walking Lunges & butt kicks 2. Human wheelbarrow 3. Cartwheels & Handstand practice Skill Front Squat WOD 21-15-9 Front Squat Burpee Game Dodge-ball! Last week’s crew getting their slam on!

Warm Up – Row 800m – Tyre Hop Drills – 100 hops for time WOD 3 Rounds for time… 10 Tyre Jumps Farmers carry 10 Ball Slams  

Warm up 1. Row 400m 2. Single Leg Hops drill 3. Tabata Squat WOD 5 Laps Bag Run… 21 15 9 5 KB Deadlift Burpee over Paralete

Warm up – Block Run – Med Ball Drills Skill Push Press – 50 for time WOD On the minute… 8min Cap – 5 Burpees – 5 Box Jumps Game L-Sits for time

A 4 year old’s dinner Warm Up 1. Jump Rope from A to B 2. Bear & Frog Drill 3. Cartwheels & Handstands WOD 3 Rounds for time 400m Row Wall throw Wall climb 10 Burpees > Return in reverse … Continue reading →

Warm up – block run – agility course Skill – deadlift WOD AMRAP 8 min 8 deadlift 20 walking lunges Game Plank-off!

Warm up 1. Run, Run, Run 2. Monkey Ring Challenge 3. Frog Ball Grey Matters 1. Food vs Exercise 2. The sweet stuff WOD AMRAP 8 Min Med-Ball – 3 Stations – 3 Ball Slams – 3 Ball Squats – … Continue reading →

Big shout out to Ole who did his first ‘Fran’ workout last week. Well done brother! Warm up 1. Sprint Drills 2. Boulder Challenge 3. Box Jump Progression WOD For time… 40 Box Jumps 1 Heavy Run (up & down … Continue reading →

Warm Up 1. Bear & Frog drills 2. Running drills 3. Tabata 3 Station Squat, Swing & Push up WOD Fran – 21, 15, 9 Thrusters Pull Up Post times to comment

Warm up – 3 x 1 minute rope skip – 10 x Wall climbs – Buddy Squat & Boulder Throw 2 Minute AMRAP WOD For time… 50 Air squats 1 Wall climb 30 Sit ups 1 Wall climb 20 Push … Continue reading →

Warm up 1. Block Run 2. Agility Course 3. Boulders Throws WOD ‘Baggage Handler’ AMRAP 8min* with a sand bag of your choice… 3 Front Squats 3 Thrusters 3 Back Squats *The Catch: Each time you drop the passengers bag … Continue reading →

GYM CLOSED FRIDAY – NO KIDS & TEENS CLASS Due to the Australian Regional CrossFit Games the gym will be closed this Friday. See you next Friday 3rd June, 4pm and 4.45pm. Thanks – Dan.

  Hey Crew – Our ‘Super-chick’ coach Eve will be taking the first group (4pm) through today… have a blast! Warm Up 1. 800m Row 2. Dynamic Stretches – Top2Toe 3. Lunges and Wheelbarrows TEAM WOD Complete this mammoth challenge … Continue reading →

Big shout out to Alex C. Since training with us Alex has had huge improvements in strength, speed and stamina and continues to get better every week. Keep it up Alex! Warm Up 1. Skip for 2 minutes – Practice … Continue reading →

The way we were designed to eat… did what you eat today fit with this? Warm Up 1. Block Run 2. Tire Jump 3. L Sits in pairs (1 min x3) WOD 3 Rounds for Time 400m Row 8 Ball … Continue reading →

Ole putting in 110% as he does every week. Watch this space… Warm up 1. 400m Row 2. Dynamic Top-2-Toe 3. Tabata – Air  Squat (bum to ball) WOD 10-1 Alternating Weighted Run (Med-ball or bag) Burpee eg. 10 weighted … Continue reading →

Last weeks class warming up on the tyres. Go Emily! Easter Break! No class this Friday the 22nd April. Classes resume next Friday 29th. Have a nice break and go easy on the choc