Friday

50 x pull ups
50 x O/H snatches (40/30)
50 x Air squats
50 x Burpees

WOD can be done in any order and broken up any way that suits

Thursday

5 RFT

20 x KB Swings (16/12)
15 x O/H Walking Lunge (15/10)
10 x Double Unders
5 x HSPU
200m

Wednesday

"Rest/ Catch up day"

Skills: Snatch Balance

Tuesday

"Seven Sevens"

7 RFT

7 x Pull-ups
7 x Push-ups
7 x KB Swings (16/ 12)
7 x Air Squats
7 x Push Press (40/ 30)
7 x Tyre Jumps
7 x Knees to Elbows

Monday

21/15/9

Pull-ups
O/H Squats (30/20)

Sam from CFV hangin out on the train

Sunday

Recovery day.
Happy birthday Benny.

Saturday

Dig Deep Fundraiser WOD

Join all participating affiliates nation wide saturday morning at 10:00am to help raise some cash to send our Aussie athletes to the World CrossFit Games.

3 RFT:

30 x Power Cleans (40/30)
15 x Pull ups
50 x Double Unders
15 x Bar Facing Burpees
30 x KB Swings (24/16)

Friday

"Fran"
21/15/9
Thrusters (40/30)
Pull ups

Thursday

15 min AMRAP

1 x Deadlift (100/70)
1 x KB Swing (16/12)
100m

Increase Dead lift and KB swing by 1 rep each round

Wednesday

"Rest Day"

Skills and Make up Day

Tuesday WOD

50 x Pullups (10 minute cut off)

Then

3 RFT:

200m
20 x Double Unders
20 KB Swings (16/12)

Monday

AMRAP 5 mins

10 x Push ups
10 x Push press (40/30)

Rest 2 minutes

AMRAP 5 mins

10 x Pull ups
10 x Front Squats (40/30)

Rest 2 mins

AMRAP 5 mins

10 x KB Swings (24/20)
10 x Burpees

Record total rounds.

Saturday

Mystery WOD.
Meet at the gym at 10am and we'll go from there.

Friday

For time:

5 x burpees
10 x clean & jerk (40/30)
15 x wall balls
20 x kb swings (16/12)
25 x air squats
30 x pullups

Evening WOD will be a knockout Elimination round robin.
Fastest times move on to next round.
Last man and women standing.

Thursday

Single modality day:

2-2-2-2-2-2

Shoulder press

Wednesday

"Rest Day"

Alt. WOD:

3 x rounds

Max continuous Air Squats
800m run.

Record total Air Squats.

Tuesday WOD

For Time:

100 x Push-ups
100 x KB Swings (16/12)
100 x Double Unders
100 x O/H Walking Lunge (15/10)

Monday WOD

9:30am Session only today due to the Public Holiday.

Modified "Fran"

21/15/9

Thrusters (40/ 30)
Burpees

Click here for the New Facebook Page

Kemp after "Karen".

Saturday WOD

10am

21/15/9

Tyre Flip & Jump
KB Swings (24/16)

Friday WOD

'Open Gym'

Come in a try any benchmark WOD, or work on a particular skill (Kipping pullups, Double Unders etc).

Thursday WOD

AMRAP 15 minutes

10 x Pull ups
10 x SDHP (40/ 30)
10 x Push Press
1 x 200m

Wednesday WOD

4 RFT

15 x HR burpees (sideways jump over bar)
20 x KB Swings (16/12)
25 x Air Squats

Group 2 working their way through "Barbara" at tonights WOD.

Tuesday WOD

21-15-9

Strict pull ups
Double unders

Monday WOD

"Barbara"

5RFT

20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Squats

Saturday WOD

100 x flutters buy in

3 RFT

10 x toes to bar
15 x kb swings
20 x pushups
400m

100 x airsquat cashout

Friday wod

Team challenge

3 x minute rounds of the following:

Pullups
Wallballs
Burpees
Double unders
HR pushups

WOD will be completed in pairs and total reps counted.

Thursday WOD

Skills Session

Dead Lift/ SDHP/ Med Ball Clean

1-1-1-1-1

Power Clean