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WOD ARCHIVE - CROSSFIT TRAINING
WOD Archive
-
June 2021
- 2021-06-20 Fitness Option Metcon:AMRAP
- 2021-06-18 In Team of
- 2021-06-17 Fitness Option:Complete the
- 2021-06-16 “The Ghost”6 Rounds
- 2021-06-15 Finisher:22-16-10 Reps For
- 2021-06-14 Fitness Option:AMRAP in
- 2021-06-13 5 Rounds For
- 2021-06-11 Saturday Partner WOD:6
- 2021-06-10 Fitness Option Metcon:AMRAP
- 2021-06-09 ***BRING LONG SOCKS
- 2021-06-08 ***BRING LONG SOCKS
- 2021-06-07 Part B:EMOM for
- 2021-06-06 Fitness Option Metcon:Continue
- 2021-06-04 'Eva'5 rounds for
- 2021-06-03 Fitness Option Metcon:AMRAP
- 2021-06-02 For Time Complete:Buy
- 2021-06-01 For time:21 Push
-
May 2021
- 2021-05-31 AMRAP in 12mins
- 2021-05-30 Finisher:Row 500mFitness Option
- 2021-05-28 Partner Double DT
- 2021-05-27 4 Rounds Each
- 2021-05-26 Fitness Option Metcon:3
- 2021-05-25 Continue as Far
- 2021-05-24 Fitness Option Metcon:AMRAP
- 2021-05-23 Finisher:Weighted Pull-Up3-3-3-3EMOM for
- 2021-05-21 Double Grace With
- 2021-05-20 Deload Week -
- 2021-05-19 Check Vikings for
- 2021-05-18 Deload Week -
- 2021-05-17 Check Vikings for
- 2021-05-16 Deload Week -
- 2021-05-14 For Time:Buy In:800
- 2021-05-13 Finisher:Complete 3 x
- 2021-05-12 Part B:AMRAP in
- 2021-05-11 Fitness Option Metcon:AMRAP
- 2021-05-10 ***Bring Long Socks
- 2021-05-09 'Fran'21-15-9 reps for
- 2021-05-07 ***Oly Lifting Class
- 2021-05-06 'Mary'AMRAP in 20
- 2021-05-05 ***Oly Lifting Class
- 2021-05-04 Part B:AMRAP In
- 2021-05-03 Finisher:Row 2000mOption B
- 2021-05-02 8am Class Only
-
April 2021
- 2021-04-30 8am Class Only
- 2021-04-29 8am Class Only
- 2021-04-28 Fitness Option Metcon:AMRAP
- 2021-04-27 Finisher:3 Attempts to
- 2021-04-26 Yoga classes start
- 2021-04-25 8am class only.
- 2021-04-24 ANZAC Day Fundraiser
- 2021-04-23 ANZAC Day Fundraiser
- 2021-04-22 ANZAC Day Fundraiser
- 2021-04-21 Fitness Option Metcon:EMOM
- 2021-04-20 AMRAP In 6
- 2021-04-19 Fitness Option Metcon:AMRAP
- 2021-04-18 Option B:AMRAP in
- 2021-04-17 REST DAYhttps://files-sugarwod-com.s3.amazonaws.com/be4e32e912ea2ee1d416240b920ef7af_Loru7a6KPI-whiteboard-20210418.jpg
- 2021-04-16 This morning's class
- 2021-04-15 Saturday Class is
- 2021-04-14 Oly Lifting Class
- 2021-04-13 **This Class may
- 2021-04-12 5 Rounds for
- 2021-04-11 Double Kettlebell Death
- 2021-04-09 Oly Lifting Class
- 2021-04-08 For Time:21 Bar
- 2021-04-07 Fitness Option Metcon:AMRAP
- 2021-04-06 Option A:'Strict Lynne'5
- 2021-04-05 Part B:In teams
- 2021-04-04 8am class ONLY.
- 2021-04-02 7:30am Class. Open
- 2021-04-01 8am Class Only.
-
March 2021
- 2021-03-31 Limited Equipment WOD:4
- 2021-03-30 At Home WOD:4
- 2021-03-29 Limited Equipment WOD:AMRAP
- 2021-03-28 Most classes today
- 2021-03-26 Class is 7am
- 2021-03-25 FRIDAY NIGHT LIGHTS!!!!
- 2021-03-24 For Time:Buy In:
- 2021-03-23 4 Rounds Each
- 2021-03-22 ***BRING LONG SOCK
- 2021-03-21 Non-Registered WOD:For Time:10
- 2021-03-19 10 Round For
- 2021-03-18 Fitness Option:AMRAP in
- 2021-03-17 AMRAP in 12
- 2021-03-16 Finisher:1km/2km Bike Time
- 2021-03-15 Fitness Option Strength:Deadlift5-5-5
- 2021-03-14 Non-Registered WODFor Time:1
- 2021-03-12 For Time:50 Pull-Ups400m
- 2021-03-11 Less GPP and
- 2021-03-10 Less GPP and
- 2021-03-09 Less GPP and
- 2021-03-08 Less GPP and
- 2021-03-07 Less GPP and
- 2021-03-05 Mirror MirrorFor Time:20
- 2021-03-04 Fitness Option:AMRAP in
- 2021-03-03 In teams of
- 2021-03-02 For Time:5-4-3-2-1 Reps
- 2021-03-01 Workout Intent:Part A:
-
February 2021
- 2021-02-28 EMOM for 7mins:1
- 2021-02-26 Daily WOD:For Time:30
- 2021-02-25 AMRAP RepeatsAMRAP in
- 2021-02-24 Fitness Option:AMRAP in
- 2021-02-23 Part B:In Teams
- 2021-02-22 Intent:Part A:To improve
- 2021-02-21 Workout Intent:Challenge yourself
- 2021-02-19 Open 19.533-27-21-15-9 reps
- 2021-02-18 Workout Intent:Choose your
- 2021-02-17 Skill DayAMRAP in
- 2021-02-16 Workout Intent:To lift
- 2021-02-15 Skill WOD4 Rounds
- 2021-02-14 Workout Intent:Leg orientated
- 2021-02-12 Caption this photo.
- 2021-02-11 Workout IntentThe second
- 2021-02-10 Open 14.1Complete as
- 2021-02-09 Workout IntentSomething completely
- 2021-02-08 Workout IntentWorking on
- 2021-02-07 Fitness Option:4 Rounds
- 2021-02-05 8 rounds For
- 2021-02-04 Fitness Option:Continue up
- 2021-02-03 Workout Intent:Building Capacity
- 2021-02-02 Workout Intent:To build
- 2021-02-01 4 Rounds For
-
January 2021
- 2021-01-31 Workout Intent:Modelled off
- 2021-01-29 Workout Intent:Classic Benchmark
- 2021-01-28 Workout Intent:Training our
- 2021-01-27 Workout Intent:Aiming to
- 2021-01-26 Fitness Option:Every 2
- 2021-01-25 Workout Intent:Building our
- 2021-01-24 Fitness Option:3 Rounds
- 2021-01-22 For TimeIn Pairs
- 2021-01-21 Workout Intent:Aiming to
- 2021-01-20 Fitness Option:4 Rounds
- 2021-01-19 Workout Intent:Building our
- 2021-01-18 Workout Intent:OPEN WOD!
- 2021-01-17 Fitness Option6 Rounds
- 2021-01-15 Workout Intent:Building leg
- 2021-01-14 Fitness Option:No Fitness
- 2021-01-13 Workout Intent:Building Leg
- 2021-01-12 HAPPY BIRTHDAY GRACE
- 2021-01-11 Welcome BackFitness Option:5
- 2021-01-10 ScalingHSPU:20-30 second HS
- 2021-01-08 6 MINUTE AB
- 2021-01-07 3 Rounds For
- 2021-01-06 Fitness Option:AMRAP in
- 2021-01-05 4 Rounds EACH
- 2021-01-04 Recorded Snatch Weight1RM
- 2021-01-03 Trading hours are
- 2021-01-01 GYM CLOSED10 Rounds
-
December 2020
- 2020-12-31 GYM CLOSED8 Rounds
- 2020-12-30 Last day for
- 2020-12-29 Trading Hours: Open
- 2020-12-28 Trading Hours: Open
- 2020-12-27 Trading Hours: Open
- 2020-12-25 Trading Hours: 0700
- 2020-12-24 'Eat Food'Have a
- 2020-12-23 12 Days of
- 2020-12-22 'Who even is
- 2020-12-21 Fitness Option:AMRAP in
- 2020-12-20 Finisher:4 Rounds12 Seated
- 2020-12-18 Workout Intent:Aiming to
- 2020-12-17 Finisher:‘6 Packs for
- 2020-12-16 Fitness Option:4 Rounds
- 2020-12-15 Workout Intent:Focus on
- 2020-12-14 Workout Intent:Working on
- 2020-12-13 Fitness Option:AMRAP in
- 2020-12-11 AMRAP in 22
- 2020-12-10 Workout Intent:Focus on
- 2020-12-09 Fitness Option:5 Rounds
- 2020-12-08 Workout Intent:Working on
- 2020-12-07 Fitness Option:AMRAP in
- 2020-12-06 ‘See you in
- 2020-12-04 For Time400m RUN80
- 2020-12-03 4 rounds for
- 2020-12-02 For Time5-4-3-2-1Weight: 70%/75%/80%/85%/90%*Percentages
- 2020-12-01 Finisher:Tabata Glute Bridge*Hold
-
November 2020
- 2020-11-30 Frankie says 'please
- 2020-11-29 Fantastic work to
- 2020-11-27 Workout Intent:Aim is
- 2020-11-26 Workout Intent:Working on
- 2020-11-25 Finisher:4 Rounds NOT
- 2020-11-24 Happy Birthday Shane
- 2020-11-23 Workout intent:Working on
- 2020-11-22 Fitness option:AMRAP in
- 2020-11-20 Option 6: Custom
- 2020-11-18 Workout Intent:Nice Chipper,
- 2020-11-17 Remember long socks
- 2020-11-16 Fitness Option:AMRAP in
- 2020-11-15 Workout Intent:The snatches
- 2020-11-13 Workout Intent:Hero WOD
- 2020-11-12 Masters:21/18/15Workout Intent:Push through
- 2020-11-11 Fitness Option:For Time
- 2020-11-10 Weight Selection 60% 70% 80% Of your
- 2020-11-09 Masters:20 V-Ups10 HSPU
- 2020-11-08 Fitness Option:AMRAP in
- 2020-11-06 Workout Intent:Aim to
- 2020-11-05 Fitness Option:5 Rounds
- 2020-11-04 Workout Intent:Working on
- 2020-11-03 Workout Intent:Working on
- 2020-11-02 Fitness Option:AMRAP in
- 2020-11-01 Workout Intent:Focus on
-
October 2020
- 2020-10-30 Workout Intent:Each round
- 2020-10-29 Workout Intent:Cya grip.
- 2020-10-28 Fitness OptionWorkout:21-15-9DB snatch
- 2020-10-27 Workout Intent:Working on
- 2020-10-26 Workout Intent:Holding on
- 2020-10-25 Fitness OptionFor Time30/25
- 2020-10-23 Workout Intent:Long Workout,
- 2020-10-22 Fitness Option:5x3 Bench
- 2020-10-21 Workout Intent:Similar style
- 2020-10-20 Workout Intent:Working on
- 2020-10-19 Fitness Option:AMRAP in
- 2020-10-18 AMRAP in 6mins2
- 2020-10-16 AMRAP in 26mins
- 2020-10-15 AMRAP in 20mins
- 2020-10-14 Finisher:3 Rounds For
- 2020-10-13 Open 20.110 Rounds
- 2020-10-12 Weighted Pull Ups
- 2020-10-11 Fitness Option Metcon:AMRAP
- 2020-10-09 AMRAP in 20mins
- 2020-10-08 Fitness Option Metcon:AMRAP
- 2020-10-07 Max Distance in
- 2020-10-06 'Filthy Fifty'50 Box
- 2020-10-05 Finisher:100 Banded Goodmornings
- 2020-10-04 ***8am Class ONLY.
- 2020-10-02 AMRAP in 20min
- 2020-10-01 AMRAP in 16mins
-
September 2020
- 2020-09-30 Fitness Option Metcon:5
- 2020-09-29 In Pairs Complete
- 2020-09-28 Snatch Pull5-5-5Snatch High
- 2020-09-27 ***Deload Week***Finisher:In 10mins
- 2020-09-25 Saturday 26/09 Open
- 2020-09-24 Saturday 26/09 Open
- 2020-09-23 Saturday 26/09 Open
- 2020-09-22 For time:100 Strict
- 2020-09-21 Fitness Option Metcon:AMRAP
- 2020-09-20 Core:Turkish Get Up3-3-3-3
- 2020-09-18 'Half Murph'For Time:800m
- 2020-09-17 'DT'Five rounds of:12
- 2020-09-16 4 Round Each
- 2020-09-15 Fitness Option Metcon:In
- 2020-09-14 Accessories:KB Goblet Cossack
- 2020-09-13 Fitness Option Metcon:Continue
- 2020-09-11 For Time:800m Run30
- 2020-09-10 Snatch1-1-1-1-1-1EMOM For 7
- 2020-09-09 Finisher:Row 1000mDiane21-15-9 reps
- 2020-09-08 For Time:21-15-9 Reps
- 2020-09-07 Bulgarian Split Squat8-8-8/Side*For
- 2020-09-06 For Time:25 Bar
- 2020-09-04 For Time:800m Run30
- 2020-09-03 For Time:21 Hang
- 2020-09-02 21-18-15-12-9 Reps For
- 2020-09-01 WOD:AMRAP in 8
-
August 2020
- 2020-08-31 Finisher:Accumulate 80 V-Ups*Each
- 2020-08-30 Fitness Option Metcon:AMRAP
- 2020-08-28 5 Rounds For
- 2020-08-27 Tabata For Max
- 2020-08-26 In 3 Minutes
- 2020-08-25 Part B:AMRAP in
- 2020-08-24 For Time:Buy in:
- 2020-08-23 'Grace'30 reps for
- 2020-08-21 5 Rounds For
- 2020-08-20 6 Rounds For
- 2020-08-19 Fitness Option Metcon:In
- 2020-08-18 ***Female weight is
- 2020-08-17 Finisher:Tabata Push-ups*Lowest Score
- 2020-08-16 Part B:AMRAP in
- 2020-08-14 'Beirut'‘Beirut’For Time:Buy in:135
- 2020-08-13 For Time Complete:'PARTNER
- 2020-08-12 BRING LONG SOCKS
- 2020-08-11 WOD:AMRAP in 5mins
- 2020-08-10 Finisher:AMRAP in 5
- 2020-08-09 AMRAP in 18
- 2020-08-07 4 Rounds For
- 2020-08-06 Option 2:‘Heavy Fran’15-12-9
- 2020-08-05 Part B:Top to
- 2020-08-04 ***Bring Long Socks***
- 2020-08-03 For Time:21-18-15-12-9 Reps
-
July 2020
- 2020-07-31 Option 2:'Heavy Helen'3
- 2020-07-30 WOD:40 seconds on,
- 2020-07-29 Finisher:3 Sets For
- 2020-07-28 WODIn 4 minutes
- 2020-07-27 ***BRING LONG SOCKS***
- 2020-07-26 Bow Row OR
- 2020-07-24 WOD:10 Rounds For
- 2020-07-23 AMRAP in 8mins
- 2020-07-22 Accessories:Single Arm DB/KB
- 2020-07-21 Optional Finisher:40 seconds
- 2020-07-20 Finisher:AMRAP in 8
- 2020-07-19 WOD Part 2:3
- 2020-07-17 WOD:For Max Reps
- 2020-07-16 WOD:For Time:21-15-9 Reps
- 2020-07-15 Fitness Option:Do Part
- 2020-07-14 WOD4 Rounds Each
- 2020-07-13 ***BRING LONG SOCKS***
- 2020-07-12 Part C:Cossack Squat8-8-8/side
- 2020-07-10 Part B:For Time:1km
- 2020-07-09 WOD4 Rounds For
- 2020-07-08 Fitness Option Metcon:AMRAP
- 2020-07-07 WODAMRAP in 16mins
- 2020-07-06 WODFor Time Complete
- 2020-07-05 ***Deload Week***Fitness Option:Complete
- 2020-07-03 Weighted Pull-up2-2-2-2-2
- 2020-07-02 Elizabeth21-15-9 reps for
- 2020-07-01 For Time1km Row
-
June 2020
- 2020-06-30 For Time (Part
- 2020-06-29 Fitness Option:AMRAP in
- 2020-06-28 Accessories:3 Sets of
- 2020-06-26 Part B:Part B:In
- 2020-06-25 WOD:For Time:Buy in:15
- 2020-06-24 Fitness Option Metcon:AMRAP
- 2020-06-23 Finisher:For Time:500m Row50
- 2020-06-22 Accessories:3 Sets of
- 2020-06-21 Fitness Option Metcon:AMRAP
- 2020-06-19 WOD:For Time:1200m Run3
- 2020-06-18 Part C:3 sets
- 2020-06-17 4 Rounds Each
- 2020-06-16 AMRAP in 15mins:Run
- 2020-06-15 Finisher:10-1 Reps For
- 2020-06-14 WOD5 Rounds for
- 2020-06-12 WOD4 Rounds for
- 2020-06-11 Part C:7min AMRAP:9
- 2020-06-10 Part B:High Hang
- 2020-06-09 WODEMOM for 10
- 2020-06-08 WOD7 Rounds For
- 2020-06-05 With an 18min
- 2020-06-04 Part C:AMRAP in
- 2020-06-03 EMOM for 15mins
- 2020-06-02 Every 2 mins
- 2020-06-01 Check Athlete Notes
-
May 2020
- 2020-05-31 Return of Gym
- 2020-05-29 For Time:50-40-30-20-10 Reps
- 2020-05-28 Tutorial - City
- 2020-05-27 Tutorial - City
- 2020-05-26 Tutorial - City
- 2020-05-25 Tutorial - City
- 2020-05-24 Tutorial - City
- 2020-05-22 BOOT CAMP "Legs
- 2020-05-21 Tutorial - City
- 2020-05-20 Tutorial - City
- 2020-05-19 Tutorial - City
- 2020-05-18 Tutorial - City
- 2020-05-17 Tutorial - City
- 2020-05-15 Tutorial - City
- 2020-05-14 Tutorial - City
- 2020-05-13 Tutorial - City
- 2020-05-12 Tutorial - City
- 2020-05-11 Tutorial - City
- 2020-05-10 Tutorial - City
- 2020-05-08 Saturday 9th May
- 2020-05-07 Tutorial - City
- 2020-05-06 Tutorial - City
- 2020-05-05 Tutorial - City
- 2020-05-04 Tutorial - City
- 2020-05-03 ***7:30am Zoom Session
- 2020-05-01 SATURDAY the 2nd
-
April 2020
- 2020-04-30 FRIDAY the 1st
- 2020-04-29 THURSDAY the 30th
- 2020-04-28 WEDNESDAY the 29th
- 2020-04-27 TUESDAY the 28th
- 2020-04-26 MONDAY the 27th
- 2020-04-24 Barbell Option:'Wood'5 Rounds
- 2020-04-23 Part A:For Time27
- 2020-04-22 “We Like Da
- 2020-04-21 “Legs Gone Bad”3
- 2020-04-20 3 x 5
- 2020-04-19 Part A:EMOM for
- 2020-04-18 Rest Day
- 2020-04-17 ‘Zachary Tellier’For Time:10
- 2020-04-16 AMRAP in 8mins
- 2020-04-15 For Time:1km RunThen.
- 2020-04-14 Every 5 minutes
- 2020-04-13 EMOM + Death
- 2020-04-12 For Time:10 DB/KB
- 2020-04-11 Rest DayGo for
- 2020-04-10 'Gunny'For Time:1 Mile
- 2020-04-09 5 x 3min
- 2020-04-08 Accessories:Weighted Single Leg
- 2020-04-07 Continue as Far
- 2020-04-06 Accessories:Couch Stretch x
- 2020-04-05 The AMRAP will
- 2020-04-04 REST DAYStretch/Eat/Walk
- 2020-04-03 *If you need
- 2020-04-02 *If you need
- 2020-04-01 *If you need
-
March 2020
- 2020-03-31 *If you need
- 2020-03-30 *If you need
- 2020-03-29 7 Rounds For
- 2020-03-27 We hitting More
- 2020-03-26 We Got GearEvery
- 2020-03-25 “If you can’t
- 2020-03-24 “Lucky I’ve got
- 2020-03-23 Shoulders OR Boulders8
- 2020-03-22 I'M EXCITED!For Time
- 2020-03-20 Session Plan: Abs
- 2020-03-19 ***Wash hands before
- 2020-03-18 ***Wash hands before
- 2020-03-17 ***Wash hands before
- 2020-03-16 ***Wash hands before
- 2020-03-15 ***Wash hands before
- 2020-03-13 SWOLE Session Run
- 2020-03-12 SL Hamstring Bridge10-10-10/side
- 2020-03-11 For Time:10 HSPU30
- 2020-03-10 Row 1000mRow 1000m
- 2020-03-09 Fitness Option:AMRAP in
- 2020-03-08 Every 4mins for
- 2020-03-06 ***A $20 cash
- 2020-03-05 AMRAP in 20
- 2020-03-04 For Time:40 Box
- 2020-03-03 ***Bring Shin Protection
- 2020-03-02 3 x AMRAP's:AMRAP
- 2020-03-01 Finisher:3 rounds 12
-
February 2020
- 2020-02-28 For Time15 Ring
- 2020-02-27 Finisher:12-9-6-3Hang Power Cleans
- 2020-02-26 5 rounds For
- 2020-02-25 ***Bring Long Socks***
- 2020-02-24 Finisher:3 Rounds For
- 2020-02-23 AMRAP in 25
- 2020-02-21 Open 17.510 Rounds
- 2020-02-20 For Time21-18-15-12-9-6-3 200m
- 2020-02-19 Back Squat7-5-3-3-3Front Squat7-5-3-3-3
- 2020-02-18 5 rounds For
- 2020-02-17 AMRAP in 7
- 2020-02-16 For Time30 Double
- 2020-02-15 Rest & RecoverSwimBikeRunEat
- 2020-02-14 For Time50 Box
- 2020-02-13 4 rounds for
- 2020-02-12 Finisher:4 rounds Not
- 2020-02-11 6 Rounds Each
- 2020-02-10 Skills DayOption 3:Every
- 2020-02-09 DELOAD WEEKFinisher4 Rounds
- 2020-02-07 For Time5 rounds
- 2020-02-06 FinisherIn Pairs You
- 2020-02-05 Bring Long Socks
- 2020-02-04 Bring Long Socks
- 2020-02-03 Fitness Option:Do Part
- 2020-02-02 2 Minutes on
- 2020-02-01 Rest & RecoverSwim
-
January 2020
- 2020-01-31 Bring Long Socks
- 2020-01-30 Bring Long Socks
- 2020-01-29 .FinisherTabata with an
- 2020-01-28 Fitness Option:Deadlift5-5-5
- 2020-01-27 Finisher3rounds for quality
- 2020-01-26 Australia Day- 8.00am
- 2020-01-25 Rest & RecoverSwimRideWalk
- 2020-01-24 Bring Long Socks
- 2020-01-23 Bring Long Socks
- 2020-01-22 4 rounds each
- 2020-01-21 FinisherFor Time ‘Not
- 2020-01-20 Finisher:3 rounds:15 Barbell
- 2020-01-19 Barbell CyclingComplete the
- 2020-01-17 For Time10 Power
- 2020-01-16 1min on
- 2020-01-15 In PairsFor time
- 2020-01-14 For Time50 Wall
- 2020-01-13 Bring Long Socks
- 2020-01-12 Bring Long Socks
- 2020-01-10 Bushfire Fundraiser WODIn
- 2020-01-09 3 Rounds of
- 2020-01-08 3 Rounds For
- 2020-01-07 Bring Long Socks
- 2020-01-06 Bring Long Socks
- 2020-01-05 AMRAP in 16mins
- 2020-01-02 For Time:1km Row/2km
- 2020-01-01 For Time40 DB
-
December 2019
- 2019-12-31 For Time800m RunThen…3
- 2019-12-30 6 rounds for
- 2019-12-29 7 rounds for
- 2019-12-26 See the Facebook
- 2019-12-25 Boxing Day -5km
- 2019-12-24 CHRISTMAS DAYCLOSED -
- 2019-12-23 Optional OPEN GYM-
- 2019-12-22 Part C:AMRAP in
- 2019-12-20 12 Days Of
- 2019-12-19 For total reps:1min
- 2019-12-18 For Time:20 Burpees15
- 2019-12-17 Finisher:3 x Max
- 2019-12-16 Finisher:15 -20 min
- 2019-12-15 For 5 Cycles:Complete
- 2019-12-14 Rest & Recover-Swim-Run-ROMWOD-Eat
- 2019-12-13 CHRISTMAS WOD!For Time
- 2019-12-12 Fitness Option:AMRAP in
- 2019-12-11 3 rounds each
- 2019-12-10 Skills Piece #3Option
- 2019-12-09 Finisher:3 Rounds for
- 2019-12-08 In pairs, complete
- 2019-12-07 Rest & RecoverRide/Swim/Walk/Run/Eat/ROMWOD
- 2019-12-06 Open 11.2Complete as
- 2019-12-05 Nancy5 rounds for
- 2019-12-04 Fitness OptionFor Time:400m
- 2019-12-03 Continue as far
- 2019-12-02 For Time15 SDHP
- 2019-12-01 Fitness Option:5 Rounds
-
November 2019
- 2019-11-30 Rest & RecoverSwim/Run/walk/ROMWOD/Eat
- 2019-11-29 In 4 mins
- 2019-11-28 Snatch Pull5-5-5
- 2019-11-27 In paris, complete
- 2019-11-26 5 Rounds for
- 2019-11-25 Fitness Option:AMRAP in
- 2019-11-24 For Time Accumulate
- 2019-11-22 AMRAP 5mins:Buy in:
- 2019-11-21 Every 5 minutes
- 2019-11-20 Fitness Option:5 Rounds
- 2019-11-19 For Time:100 double
- 2019-11-18 ***Benchmark Series***‘The Chief’5
- 2019-11-17 Fitness Option:AMRAP in
- 2019-11-15 For Time:10 HSPU20
- 2019-11-14 AMRAP 4mins4 Power
- 2019-11-13 EMOM for 7
- 2019-11-12 Finisher:Tabata Mashup For
- 2019-11-11 Fitness Option:Continue as
- 2019-11-10 In Pairs Accumulate
- 2019-11-08 For Time10 Power
- 2019-11-07 Finisher:Every 3mins for
- 2019-11-06 For Time30 Toes
- 2019-11-05 Bring Long Socks
- 2019-11-04 Finisher:3rds For Quality:
- 2019-11-03 Non-Registered WODIn pairs
- 2019-11-02 Rest & RecoverRest
- 2019-11-01 For Time:Buy in:
-
October 2019
- 2019-10-31 For Time:30 Toes
- 2019-10-30 Fitness Option MetconAMRAP
- 2019-10-29 For Time:75 Double
- 2019-10-28 Fitness Option -
- 2019-10-27 Non-Registered WODAMRAP in
- 2019-10-25 DTFive rounds of:•155/105
- 2019-10-24 Finisher3 rds for
- 2019-10-23 Fitness OptionAMRAP in
- 2019-10-22 20 min AMRAPHSPUPull
- 2019-10-21 Finisher:12-9-6-3Squat snatches 42.5kg(35kg)Lateral
- 2019-10-20 Open 20.2Complete as
- 2019-10-18 3 rounds for
- 2019-10-17 ***BRING LONG SOCKS***
- 2019-10-16 Fitness option15min amrap:15
- 2019-10-15 5 rounds for
- 2019-10-14 AMRAP in 12
- 2019-10-13 Non-Registered WorkoutAMRAP in
- 2019-10-12 Rest & RecoverWalk/Bike/Swim/Eat
- 2019-10-11 For Time:800m Row/1.6km
- 2019-10-10 For Time:10 rounds
- 2019-10-09 Tempo Front Squat2-2-2-2-2*31X1
- 2019-10-08 For Time:25-20-15-10-5 reps-Toes
- 2019-10-07 Finisher:For Time:50 DB
- 2019-10-06 Eva5 rounds for
- 2019-10-05 Rest & RecoverSwim/Walk/Eat
- 2019-10-04 AMRAP in 15
- 2019-10-03 Fitness Option:Press3-3-3Fitness Option:AMRAP
- 2019-10-02 3rds For quality20
- 2019-10-01 In Teams: 10
-
September 2019
- 2019-09-30 Finisher:3 Rounds For
- 2019-09-29 FinisherAccumulate in any
- 2019-09-28 Rest & RecoverSwim/Walk/Bike/Row-Eat
- 2019-09-27 For TimeBuy in:
- 2019-09-26 For Time:Buy In35/25
- 2019-09-25 Finisher:Isabelle30 snatches for
- 2019-09-24 Part CFor Time18-15-12KB
- 2019-09-23 Bring Long Socks
- 2019-09-22 Bring Long Socks
- 2019-09-21 Rest & Recover
- 2019-09-20 Every 4minutes for
- 2019-09-19 4rds For Quality:12
- 2019-09-18 Part B15min EMOM:Min
- 2019-09-17 For Time750m Row
- 2019-09-16 Snatch Pulls3-3-3Every 90sec
- 2019-09-15 *DELOAD WEEK* Bring
- 2019-09-14 *Bring Long Socks
- 2019-09-13 Barbara5 rounds for
- 2019-09-12 Fitness Option5 rds
- 2019-09-11 “Hello Shoulders”15 HSPU5
- 2019-09-10 Finisher:5 Rounds:20 sec
- 2019-09-09 AMRAP 15mins14 Push
- 2019-09-08 5 Rounds For
- 2019-09-06 For Time:30 Burpees20
- 2019-09-05 SISSONComplete as many
- 2019-09-04 Bring Long Socks,
- 2019-09-03 Continue as far
- 2019-09-02 For time Complete50
- 2019-09-01 Fitness Option:AMRAP in
-
August 2019
- 2019-08-30 ‘Kelly’5 Rounds for
- 2019-08-29 AMRAP 16mins of:Buy
- 2019-08-28 Bench Press5-5-5-5-5Bent Over
- 2019-08-27 Part A:1km Row
- 2019-08-26 4RFT:21 Wall balls
- 2019-08-25 Option 1: ‘CrossFit
- 2019-08-23 ‘RJ’5 rds For
- 2019-08-22 Every 3 minutes
- 2019-08-21 Power Clean15minutes to
- 2019-08-20 “Holy Arms”AMRAP 15mins15
- 2019-08-19 Back Squat6-6-6-6-6@80% of
- 2019-08-18 Open 19.4For total
- 2019-08-16 5 rounds For
- 2019-08-15 Bench Mark n
- 2019-08-14 Tempo Deadlift4-4-4-4-4Romanian Deadlift4-4-4-4
- 2019-08-13 8am Class ONLY
- 2019-08-12 One minute on
- 2019-08-11 Part A:Push Jerk
- 2019-08-10 Rest DayRest &
- 2019-08-09 3 Rounds for
- 2019-08-08 Part CEvery 90sec
- 2019-08-07 For Time1km Row50
- 2019-08-06 Tabata Mash-Up-Push-Ups-Hollow Rocks
- 2019-08-05 Part CBring Sally
- 2019-08-04 AMRAP in 16mins
- 2019-08-03 Rest DayRest &
- 2019-08-02 Continue as far
- 2019-08-01 5 Rounds for
-
July 2019
- 2019-07-31 Fitness Option:AMRAP in
- 2019-07-30 4 Rounds For
- 2019-07-29 AMRAP in 7mins
- 2019-07-28 Fitness OptionAMRAP in
- 2019-07-27 Rest Day
- 2019-07-26 For time:800m run40
- 2019-07-25 Bulgarian Split Squat8-8-8/Leg
- 2019-07-24 Then For Time25-20-15-10-5
- 2019-07-23 10 Rounds for
- 2019-07-22 Fitness OptionEMOM for
- 2019-07-21 For TimeComplete for
- 2019-07-19 For Time:30 Toes
- 2019-07-18 ‘The Chief’5 x
- 2019-07-17 Finisher:3 Sets of
- 2019-07-16 4 Rounds Each
- 2019-07-15 AMRAP in 16minutes
- 2019-07-14 Finisher3 x 2minute
- 2019-07-12 “Partner Frantasy”“Partner Frantasy”In
- 2019-07-11 For LoadPart B:“Open
- 2019-07-10 AMRAPWith 15 minutes
- 2019-07-09 For TimeFor Time
- 2019-07-08 Fitness OptionTabata MashupSit-UpLunge
- 2019-07-07 5 RFT5 RFT:6
- 2019-07-05 4 Rounds for
- 2019-07-04 Nancy5 rounds for
- 2019-07-03 Fitness Option:AMRAP in
- 2019-07-02 Annie50-40-30-20-10 reps for
- 2019-07-01 Finisher:3 Rounds as
-
June 2019
- 2019-06-30 Fitness OptionAMRAP in
- 2019-06-28 "Loredo"6 rounds for
- 2019-06-27 In teams of
- 2019-06-26 3 Sets of
- 2019-06-25 Part c1km Row
- 2019-06-24 Mystery WODDeck of
- 2019-06-23 ***Deload Week***Good Morning
- 2019-06-22 Happy Sunday!Enjoy the
- 2019-06-21 Saturday SeshWith 3:30
- 2019-06-20 ‘Strict Lynne’5 Round
- 2019-06-19 Part A:Burpee Beep
- 2019-06-18 ‘Technical nightmare’6 Rounds
- 2019-06-17 Staggered Stance Deadlift6-6-6
- 2019-06-16 9min AMRAP:21 toes
- 2019-06-14 AMRAP in 20
- 2019-06-13 In pairs complete
- 2019-06-12 Back Squat 5x5Back
- 2019-06-11 21-15-9-15-21 Reps For
- 2019-06-10 Nasty Girls3 rounds
- 2019-06-09 Every 90 sec
- 2019-06-08 Happy Sunday!Have a
- 2019-06-07 DANIELFor time: •50
- 2019-06-06 Power Clean 5x3Power
- 2019-06-05 ‘Bodyweight ninja DREAM’Tabata
- 2019-06-04 4 Rounds for
- 2019-06-03 Shoulder Press 3x1Shoulder
- 2019-06-02 ***Bring Long Socks
-
May 2019
- 2019-05-31 For time:400m Run21-15-9
- 2019-05-30 AMRAP in 16
- 2019-05-29 Amanda9/7/5 reps of
- 2019-05-28 For Time:500m Row20
- 2019-05-27 Finisher:3 Minute Bridge
- 2019-05-26 ***BRING LONG SOCKS***
- 2019-05-24 For Time:600m Run25
- 2019-05-23 AMRAP in 10
- 2019-05-22 Daily WODDeath By
- 2019-05-21 Daily WODEMOM for
- 2019-05-20 Fitness Option ConditioningAMRAP
- 2019-05-19 Part BContinue as
- 2019-05-17 MURPHPartition the pull-ups,
- 2019-05-16 Fitness Option ConditioningContinue
- 2019-05-15 Bar Muscle Up
- 2019-05-14 Part BFor Time:60
- 2019-05-13 Single Leg hip
- 2019-05-12 In Pairs Accumulate
- 2019-05-11 Suuuuuundae!Eat a Sundae
- 2019-05-10 AMRAP in 20
- 2019-05-09 For Time:Buy in:
- 2019-05-08 Fitness Option MetconContinue
- 2019-05-07 Each For Time:3
- 2019-05-06 Fitness option metcon14min
- 2019-05-05 Labour Day Public
- 2019-05-04 Happy Sunday :)Have
- 2019-05-03 For total time:9-7-5:Clean
- 2019-05-02 HAPPY BIRTHDAY COACH
- 2019-05-01 For Time:30
-
April 2019
- 2019-04-30 FinisherTabata Mashup of:-Seated
- 2019-04-29 Part CAccumulate 30
- 2019-04-28 For time:1000m Row50
- 2019-04-26 For Time:1600m Run5
- 2019-04-24 ANZAC Day. 9:15am
- 2019-04-23 Fitness Option ConditioningAMRAP
- 2019-04-22 Fitness Option ConditioningAMRAP
- 2019-04-21 Easter Monday -
- 2019-04-20 Easter Sunday -
- 2019-04-19 Easter Saturday -
- 2019-04-18 GOOD FRIDAY -
- 2019-04-17 Fitness Option ConditioningFor
- 2019-04-16 Part B5 Rounds
- 2019-04-15 3 Rounds for
- 2019-04-14 For Time:60 Deadlifts
- 2019-04-12 For time:800m RunThen.
- 2019-04-11 For time:20 Thrusters
- 2019-04-10 Eccentric Pull-Up3-3-3*Add weight
- 2019-04-09 AMRAP in 14
- 2019-04-08 Finisher:In pairs complete
- 2019-04-07 Fitness Option Metcon6
- 2019-04-05 AMRAP in 20
- 2019-04-04 Part BAMRAP in
- 2019-04-03 Fitness Option MetconAMRAP
- 2019-04-02 Bring Long Socks
- 2019-04-01 Part B3 Rounds
-
March 2019
- 2019-03-31 Deload Week!Snatch Balance
- 2019-03-30 Have a good
- 2019-03-29 AMRAP in 20
- 2019-03-28 Deadlift 5x7Deadlift for
- 2019-03-27 For Time:35 Box
- 2019-03-26 Warm up:Spend 10min
- 2019-03-25 Shoulder Press 5x3Shoulder
- 2019-03-24 Open 19.533-27-21-15-9 reps
- 2019-03-22 For Time:800m run20
- 2019-03-21 Friday Night Lights!!
- 2019-03-20 10 RFT:10 Burpees5
- 2019-03-19 For max reps:30sec:
- 2019-03-18 Clean & Jerk
- 2019-03-15 For Time:1 Round:600m
- 2019-03-14 Shoulder Press 3x5Shoulder
- 2019-03-13 For time:100 wall
- 2019-03-12 5 Rounds, each
- 2019-03-11 Deadlift 5x5Deadlift for
- 2019-03-10 Open 19.3For Time:•
- 2019-03-09 Happy Sunday!Enjoy your
- 2019-03-08 AMRAP in 18
- 2019-03-07 Front Squat 7x3Front
- 2019-03-06 8 x 2
- 2019-03-05 4 Rounds for
- 2019-03-04 Part AHalting Power
- 2019-03-03 OPEN 19.2Open 19.2Beginning
- 2019-03-01 For time:Run 800m30
-
February 2019
- 2019-02-28 AMRAP in 12
- 2019-02-26 For Time:600m Run50
- 2019-02-25 Part AHalting Power
- 2019-02-24 OPEN 19.1Open 19.1Complete
- 2019-02-22 For time:400m run15
- 2019-02-21 4 rounds each
- 2019-02-20 Power Clean +
- 2019-02-19 In pairs, complete:21-18-15-12-9-6-3
- 2019-02-18 SkillsBeginner: Kipping Pull
- 2019-02-17 DELOAD WEEKBack Squat
- 2019-02-16 Happy Sunday!Have a
- 2019-02-15 IN-HOUSE COMP. NO
- 2019-02-14 Tomorrow is the
- 2019-02-13 In pairs, 15min
- 2019-02-12 5 x 1min
- 2019-02-11 Deadlift 3x8Deadlift for
- 2019-02-10 Tabata until you
- 2019-02-08 16min Amrap:80 double
- 2019-02-07 HAPPY BIRTHDAY LIZ
- 2019-02-06 Hang Power Snatch
- 2019-02-05 5 x
- 2019-02-04 Warm Up:With a
- 2019-02-03 It's Liz Gaffneys
- 2019-02-01 Barbara5 rounds for
- January 2019
-
January 2018
- 11-01-2018 - Deadlift 7x3
- 10-01-2018 - AMRAP in 15 mins of:
- 09-01-2018 - Chipper For Time
- 08-01-2018 - Weighted pull-ups 1-1-1-1-1
- 08-01-2018 - Shoulder Press 5x2
- 08-01-2018 - Negative Pull Ups
- 08-01-2018 - Finisher
- 06-01-2018 - AMRAP in 12 minutes of:
- 05-01-2018 - Part B
- 05-01-2018 - Part A - Technique Session Snatch Drills - INTERMEDITE
- 05-01-2018 - Part A - Technique Session Snatch Drills - ADVANCED
- 04-01-2018 - AMRAP 9 Min
- 03-01-2018 - Open 12.3
- 02-01-2018 - Overhead Squat 3x5
- 02-01-2018 - Front Squat 10-8-6-4-2
-
December 2017
- 12-23-2017 - 12 Days of Xmas City 4051 Style
- 12-22-2017 - T2B / Snatch WOD
- 12-22-2016 - Snatch Complex
- 12-21-2017 - Tempo Back Squat
- 12-21-2017 - Back Squat 7x2
- 12-21-2016 - AMRAP
- 12-20-2017 - Isabel
- 12-20-2017 - 1min on, 1min off until complete:
- 12-20-2016 - Daily WOD
- 12-19-2017 - Open WOD 15.3
- 12-19-2016 - Overhead Squat 3x5
- 12-19-2016 - Front Squat 5x3
- 12-19-2016 - Finisher
- 12-18-2017 - Hang Squat Clean Thruster
- 12-18-2017 - Hang Power Clean 5x2
- 12-18-2017 - Finisher
- 12-16-2017 - AMRAP in 20mins of:
- 12-15-2017 - Split Jerk 4x1
- 12-15-2017 - Push Jerk 3x5
- 12-15-2017 - Pull-ups (Strict): Max Reps
- 12-14-2017 - Part C
- 12-14-2017 - Part B
- 12-14-2017 - Part A
- 12-13-2017 - AMRAP in 16mins of:
- 12-12-2017 - JOSH
- 11-12-2017 - Hip Thrust
- 11-12-2017 - Deadlift 5-4-3-3-2-2-2-1-1-1
- 09-12-2017 - 10RFT:
- 08-12-2017 - For time:
- 07-12-2017 - Weighted Pistols
- 07-12-2017 - Front Squat 5x4
- 06-12-2017 - Finisher
- 06-12-2017 - AMRAP in 16mins of:
- 05-12-2017 - Skill Session
- 05-12-2017 - Diane
- 04-12-2017 - Intermediate/Advanced
- 04-12-2017 - Finisher
- 04-12-2017 - Beginner
- 02-12-2017 - PARTNER DRESS UP FUN DAY
- 01-12-2017 - Shoulder Press 1x3
- 01-12-2017 - Push Press 5x2
- 01-12-2017 - Finisher
-
November 2017
- 11-30-2017 - For Time:
- 11-29-2017 - Complete 9-15-21-15-9 reps for time of:
- 11-28-2017 - Romanian Deadlift 15-12-10
- 11-28-2017 - Deadlift 4x6
- 11-27-2017 - Part B
- 11-27-2017 - Part A
- 11-25-2017 - AMRAP in 15 minutes of:
- 11-24-2017 - For Time
- 11-23-2017 - Finisher
- 11-23-2017 - 10 Rounds...
- 11-22-2017 - Complete, for time
- 11-21-2017 - 5 RFT
- 11-20-2017 - Overhead Squat 4x3
- 11-20-2017 - Back Squat
- 11-18-2017 - Partner WOD
- 11-17-2017 - For Time:
- 11-16-2017 - KB Step Ups
- 11-16-2017 - Finisher
- 11-16-2017 - Deadlift 5x3
- 11-15-2017 - For Time
- 11-14-2017 - AMRAP
- 11-13-2017 - Pendlay Row 3x3
- 11-13-2017 - Finisher - AMRAP in 9 min:
- 11-13-2017 - Banded KB Press
- 11-11-2017 - RJ
- 10-11-2017 - Row / Ball Slam
- 09-11-2017 - Part B
- 09-11-2017 - Part A
- 08-11-2017 - Ladder
-
October 2017
- 12-10-2017 - Squat Snatch 5x2
- 12-10-2017 - Open 14.1
- 11-10-2017 - For Time:
- 10-27-2017 - Hang Power Clean 5x5
- 10-27-2017 - Finisher
- 10-26-2017 - Cindy
- 10-25-2017 - For Time:
- 10-25-2017 - Finisher:
- 10-24-2017 - 15min AMRAP:
- 10-23-2017 - Bulgarian Split lunge
- 10-23-2017 - Back Squat 7x2
- 10-21-2017 - For time:
- 10-20-2017 - Deadlift 5x4
- 10-19-2017 - Finisher
- 10-19-2017 - 4 x 90 sec on, 60 sec off:
- 10-18-2017 - Partner WOD, 6RFT:
- 10-17-2017 - Push Press 4x3
- 10-17-2017 - Push Jerk 4x2
- 10-17-2017 - Max Reps Ring Rows
- 10-16-2017 - AMRAP in 14 min:
- 10-14-2017 - 20 min EMOM:
- 10-13-2017 - Tabata mash up:
- 10-10-2017 - 2 RFT:
- 09-10-2017 - Hip Thrust
- 09-10-2017 - Front Squat 4x5
- 07-10-2017 - For Time:
- 06-10-2017 - Team WOD
- 05-10-2017 - Strict pull ups Weighted 3RM
- 05-10-2017 - Overhead complex
- 04-10-2017 - Part B
- 04-10-2017 - Part A
- 03-10-2017 - Deadlift 3x5
- 03-10-2017 - 3 Rnds each for time:
- 02-10-2017 - 4RFT:
-
September 2017
- 12-09-2017 - 7 Rounds for time of:
- 11-09-2017 - Power Snatch 5x2
- 11-09-2017 - Hang Power Snatch 5x3
- 09-30-2017 - Partner WOD
- 09-30-2017 - Alan Hulls Memorial WOD
- 09-29-2017 - Part C
- 09-29-2017 - Part B - skill application
- 09-29-2017 - Part A - skill
- 09-28-2017 - Every 90 sec for 8 rounds:
- 09-27-2017 - Jackie
- 09-26-2017 - 14 min EMOM:
- 09-25-2017 - Overhead Squat 4x2
- 09-25-2017 - Back Squat 4x6
- 09-23-2017 - 5 Rounds For Time
- 09-22-2017 - 6 Rounds for max reps:
- 09-21-2017 - Strict Lynne
- 09-20-2017 - Partner workout
- 09-19-2017 - Deadlift
- 09-19-2017 - Barbell Good Mornings
- 09-18-2017 - Part C
- 09-18-2017 - Part B
- 09-18-2017 - Part A
- 09-16-2017 - Eva
- 09-15-2017 - For Time:
- 09-14-2017 - Single Leg Hip Thrusts
- 09-14-2017 - Front Squat 7x2
- 09-14-2017 - 1 1/4 Front Squat 5x3
- 09-13-2017 - AMRAP in 15 mins of:
- 09-09-2017 - For Time:
- 08-09-2017 - Open 12.3
- 07-09-2017 - Weighted Pull-up
- 07-09-2017 - Shoulder Press 5x1
- 07-09-2017 - Pendlay Row 3x8
- 06-09-2017 - AMRAP in 12 mins of:
- 05-09-2017 - For Time:
- 04-09-2017 - Deadlift 7x2
- 02-09-2017 - DANIEL
- 01-09-2017 - Part B
- 01-09-2017 - Part A
-
August 2017
- 12-08-2017 - Part B
- 12-08-2017 - Part A
- 11-08-2017 - For Time:
- 10-08-2017 - Tempo Pull Ups
- 10-08-2017 - Deadlift 5x5
- 10-08-2017 - Accessory work:
- 09-08-2017 - For time, in teams of 4:
- 08-31-2017 - 3 Rounds, 1 minute at each station:
- 08-30-2017 - 5 Rounds for Time of:
- 08-29-2017 - Hip Thrust
- 08-29-2017 - Back Squat 7x3
- 08-28-2017 - AMRAP in 12 mins of:
- 08-26-2017 - AMRAP in 20 mins of:
- 08-25-2017 - 7RFT:
- 08-24-2017 - Part C
- 08-24-2017 - Part B
- 08-24-2017 - Part A - Split Jerk 5x1
- 08-17-2017 - Finisher:
- 08-15-2017 - 9RFT:
- 08-14-2017 - Weighted Pistols
- 08-14-2017 - Front Squat 6x3
- 08-08-2017 - For Time:
- 07-08-2017 - Push Press 4x3
- 07-08-2017 - Push Jerk 3x3
- 07-08-2017 - 3RM Press
- 07-08-2017 - 10RM Push Jerk
- 05-08-2017 - WHITE
- 04-08-2017 - Overhead Squat 3x4
- 04-08-2017 - Finisher:
- 04-08-2017 - Back Squat 5x5
- 03-08-2017 - Isabel
- 03-08-2017 - Finisher
- 02-08-2017 - 6 RFT:
- 01-08-2017 - Part B:
- 01-08-2017 - Part A:
- 01-08-2017 - Optional Finisher:
-
July 2017
- 07-31-2017 - AMRAP in 15 mins of:
- 07-29-2017 - For Time:
- 07-28-2017 - Open 16.5
- 07-27-2017 - Part C
- 07-27-2017 - Part B
- 07-27-2017 - Part A
- 07-26-2017 - For Time:
- 07-25-2017 - For Time:
- 07-24-2017 - Finisher
- 07-24-2017 - Deadlift 8-8-8-4-4
- 07-22-2017 - For time:
- 07-21-2017 - Snatch 5x1
- 07-21-2017 - Pause Overhead Squat 5x3
- 07-21-2017 - Optional Finisher
- 07-21-2017 - First Pull
- 07-20-2017 - 4 rounds for time of:
- 07-19-2017 - Tabata Mash Up
- 07-19-2017 - Finisher
- 07-18-2017 - Front Squat 5x5
- 07-18-2017 - Front Foot Lunge
- 07-18-2017 - Finisher
- 07-17-2017 - For Time:-
- 07-15-2017 - In teams of 3 complete for time:
- 07-14-2017 - Run 6x400m
- June 2017
- May 2017
-
April 2017
- 12-04-2017 - 21-15-9 reps for time of:
- 11-04-2017 - Snatch 3x1
- 11-04-2017 - Clean & Jerk 3x1
- 10-04-2017 - Skills day:
- 10-04-2017 - AMRAP in 15 mins of:
- 08-04-2017 - AMRAP in 20 mins of:
- 07-04-2017 - Weighted Pull Ups
- 07-04-2017 - Deadlift 6x4
- 06-04-2017 - For Time:
- 05-04-2017 - Elizabeth
- 04-29-2017 - For Time:
- 04-28-2017 - DT
- 04-27-2017 - Hang Squat Snatch 5x1
- 04-27-2017 - Hang Power Snatch 5x2
- 04-26-2017 - EMOM
- 04-26-2017 - EMOM
- 04-25-2017 - 15min AMRAP:
- 04-24-2017 - Front Squat 7x2
- 04-22-2017 - For Time:
- 04-21-2017 - Weighted Pull Ups
- 04-21-2017 - Shoulder Press 5x1
- 04-21-2017 - Finisher
- 04-20-2017 - Team WOD
- 04-19-2017 - Alternating Ladder
- 04-18-2017 - Tabata Mash Up
- 04-18-2017 - Deadlift 5x2
- 04-17-2017 - Tabata Mashup:
- 04-15-2017 - Chipper For Time:
- 04-14-2017 - Strict Pull Ups
- 04-14-2017 - Front Squat 4x7
- 04-13-2017 - AMRAP in 18 mins of:
- 04-04-2017 - Shoulder Press 3x3
- 04-04-2017 - Push Press 4x3
- 04-04-2017 - Push Jerk 3x5
- 03-04-2017 - 14min AMRAP:
- 01-04-2017 - Saturday Surprise
-
March 2017
- 11-03-2017 - 3 RFT:
- 10-03-2017 - 4 RFT:
- 09-03-2017 - In teams of 3 complete AMRAP in 20 mins of:
- 09-03-2017 - EMOM for 7 Minutes
- 09-03-2017 - EMOM for 7 Minutes
- 08-03-2017 - Skills:
- 08-03-2017 - 4 Rounds for max reps:
- 07-03-2017 - Shoulder Press 3x5
- 07-03-2017 - Front Squat 3x5
- 07-03-2017 - Finisher:
- 06-03-2017 - Open 17.2
- 06-03-2017 - Non-Registered Athletes
- 06-03-2017 - Finisher for Non-Registered Athletes
- 03-31-2017 - Squat Clean 1x1
- 03-31-2017 - Power Clean 1x8
- 03-31-2017 - EMOM 7 Minutes
- 03-30-2017 - Ascending Ladder in 15 minutes:
- 03-29-2017 - Tabata
- 03-29-2017 - AMRAP in 12 minutes of:
- 03-28-2017 - Deadlift 4x8
- 03-27-2017 - Open 17.5
- 03-27-2017 - Non Registered Athletes
- 03-26-2017 - Finisher
- 03-26-2017 - 3RFT
- 03-25-2017 - 5 Rounds for time:
- 03-24-2017 - AMRAP in 15 mins of:
- 03-23-2017 - Overhead Squat 3x5
- 03-23-2017 - Front Squat 5x4
- 03-23-2017 - EMOM for 8 minutes:
- 03-22-2017 - 20 Minute AMRAP
- 03-21-2017 - Weighted Pull Ups
- 03-21-2017 - Push Press 7x3
- 03-20-2017 - Open 17.4
- 03-20-2017 - Non-Registered Athletes:
- 03-18-2017 - Partner WOD
- 03-17-2017 - Split Squat 3x8
- 03-17-2017 - Back Squat 5x5
- 03-16-2017 - Continue as far up the following ladders as possible in 12 minutes:
- 03-15-2017 - 7 Sets of the following:
- 03-14-2017 - 5 Rounds for time:
- 03-13-2017 - Partner WOD 16 Min AMRAP
- 03-13-2017 - Open 17.3
-
January 2017
- 06-01-2017 - Front Pause Squat 5x5
- 01-31-2017 - Optional Gasser for the week
- 01-31-2017 - Finisher
- 01-31-2017 - Clean Pull 5x2
- 01-31-2017 - Clean & Jerk 7x2
- 01-30-2017 - Open 16.2
- 01-21-2017 - 10 Min Amrap
- 01-20-2017 - Thruster Ladder
- 01-19-2017 - Angie
- 01-14-2017 - Angie
- 01-13-2017 - Muscle-Ups: Max Reps
Last 7 Days WODS
-
Tuesday Jun 22, 2021
AMRAP in 12 mins x 2:
50/40 Cal Row
40 Toes to Bar
30 Wall Balls 20lb/14lb
20 Power Cleans 60kg/42.5kg
Max Ring Muscle Ups
Rest 4 Min then complete the same AMRAP.
-
Monday Jun 21, 2021
Deadlift
3-3-3-3-3
@85% of your 1RM
-
Monday Jun 21, 2021
1 + 1/2 Back Squat
2-2-2-2-2
-
Monday Jun 21, 2021
Single Leg KB Deadlift
8-8-8/side
-
Monday Jun 21, 2021
Fitness Option Metcon:
AMRAP in 17mins of:
15 Cal Row
20 Sit-Ups
5 KB Swings
15 Cal Row
20 Sit-ups
10 KB Swings
15 Cal Row
20 Sit-ups
15 KB Swings
*Keep adding 5 reps to the KB Swing each Round -
Saturday Jun 19, 2021
In Team of 2 Complete For Time:
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
@ 20kg/15kg
***35min Cut-Off***
Share reps evenly. Run together.
-
Friday Jun 18, 2021
Every 2mins For 5 Rounds Complete:
3 Power Snatches
-
Friday Jun 18, 2021
Every 2min For 5 Rounds Complete:
2 Squat Snatch
-
Friday Jun 18, 2021
RANDY
For time:
75 Power Snatches 35kg/25kg -
Friday Jun 18, 2021
Fitness Option:
Complete the first AMRAP with the class
Then...
AMRAP in 14min of:
10 DB Hang Snatch
10 V-Up
3 Burpee
*Each round add 3 reps to the burpees. -
Thursday Jun 17, 2021
“The Ghost”
6 Rounds for Total Reps of:
1 minRow/Bike(for calories)
1 min Burpees
1 min Double-Unders
1 min Rest
-
Wednesday Jun 16, 2021
Deadlift
5-5-5-5
@80% of 1RM
-
Wednesday Jun 16, 2021
Nordic Hamstring Curl
8-8-8-8
-
Wednesday Jun 16, 2021
Fitness Option:
AMRAP in 10mins of:
10 KB Goblet Reverse Lunge
15 Russian KB Swings
20 Sit-Ups -
Wednesday Jun 16, 2021
Finisher:
22-16-10 Reps For Time of:
Strict Pull ups
Box Step Over 24/20”
*Choose your own load for the step overs. -
Tuesday Jun 15, 2021
Every 90sec For 5 Rounds Complete:
5 Push Press
*Bar taken from the rack.
-
Tuesday Jun 15, 2021
Push Jerk
3-3-3-3-3
-
Tuesday Jun 15, 2021
Finisher:
3 Rounds For Max Reps:
30 Seconds Wall Walks
30 Seconds Push-Ups
30 Seconds Hollow Rock
30 Seconds Rest -
Tuesday Jun 15, 2021
Fitness Option:
Every 90 seconds for 5 Rounds Complete:
8 Push Press 50kg/35kg
15 V-ups
Max Reps Lateral Burpee Over Bar
*Bar Taken from the floor -
Tuesday Jun 15, 2021
Fitness Option:
AMRAP in 12mins of:
250m Row
12 DB Hang Power Clean Push Press 22.5kg/15kg
12 DB OH Reverse Lunge (6/side) 22.5kg/15kg
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