Front Squats 2×10 at 70% 3×3 at 90% 1RM Conditioning 5 Rounds 15 Min Time Cap 6 Snatches 60/40 12 Pistol Squats Straight into 3 Rounds 6 OHS 60/40 12 Chest to Bar Pull Ups Straight into 6 Snatches 12 OHS Quads
Hey guys, awesome stuff today with 15.12. Sorry for making it so bloody hard but i guess it has to be done sometimes. You guys all crushed it still. However what I am most impressed with is your squatting and the serious progress I have seen over the past two/three weeks. Weights are flying up […]
WOD 5 Rounds, 1 Min Rest Between Rounds 1 Gate Run 12 Burpee Box Jumps 16 Pull Ups 20 Thrusters 40/25 24 KB Swings 1 Gate Run Kosta
Another day, another WOD. That EMOM looked the pits. Despite this you all nailed this sucker. Saw so much GRIT and determination as you made your way through the minutes and realised just how sucky it was going to be! Then the WOD that only one person finished (officially). Well done Alexandra you’re hustle was real. […]
CrossFit never stop. A class where working hard was the only option. Great job crew! Absolutely smashed what was thrown at you today Tabata 8 Rounds each station – Rowing – Push Ups – Jack Hammers – Strict pull Ups WOD 15 Min AMRAP 3 Gate Runs 30 Front Rack Lunges 50/35 30 KB Swings […]
Booty building front squats max efforts. Then the never ending WOD. Well done to Fran today smashing RX today like it was nobody’s business. Teens out did themselves. A massive shout out to Joshua who worked harder than he wanted to today, even with a sliced finger! See you all tomorrow Front Squats 5×3 at […]
So many of you back squatted your one rep max for two today! Holy moly!! A gruelling WOD as per usual for a Friday. Back Squats 2×10 at 60% 2×5 at 80% 2×2 at 92.5-95% UG 15.11 RX 0 – 2 Mins Max Rope Climbs 2 – 4 Mins Max Cals On Rower 4 – […]
WARM UP 3 rounds 1 rig run 10 high jumps 10 PVC push press SKILL Push press 7 minute AMRAP 5 burpee box jump overs 7 kettlebell swings 9 push press FINISHER Air dyne 5 rounds 1 minute on / 30 seconds off
WODzilla got you all. Conor: “that was the hardest WOD I’ve ever done” James R: “that was beautiful, thankyou” You can all have your own opinion on it but I’ll tell you what it was brutal to watch! Such a gremlin but it didn’t defeat anyone. Mental toughness at an all time high! Teens squat […]
Strength Floor Press 20 – 15 – 10 – 5 – 3 – 3 – 5 – 10 20 Reps WOD 9 Min AMRAP 50 Double Unders 12 Deadlifts 80/50 21 Box Jumps Straight Into 3 Min AMRAP Max Strict Pull Ups RIP