Today's wod

  • Tuesday 22 May 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am(Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    EMOTM for 4 mins –
    -3 x 10m Deadball Shuttle (Front Hold) AHAP
     
    EMOTM 4 mins –
    -5 Ring Rows or 5 Strict Pull Ups
     
    EMOTM for 4 mins –
    -10 2 x Dumbell Squats 25kg/17.5kg
     
    EMOTM 4 mins –
    -5 Strict Press
     
    EMOTM 4 mins –
    -12/8 Cal Bike Sprint
     
    *REST 1 min between EMOTM’s
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    A)
     
    EMOTM 3 mins –
    2 Power Snatch + 1 Snatch Balance @ 60%
     
    EMOTM 3 mins –
    1 Snatch + 1 High Hang Snatch + 2 Snatch Push Press @ 60%
     
    EMOTM for 3 mins –
    1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snacth @ 60%
    *rest 1 min between EMOTMS
     
    B)
     
    3 Rounds “FOR TIME” –
    5 Bar Muscle Up
    3 Ring Muscle Ups
    3 Overhead Squats 90kg/60kg
    *12 Min Cap
     
    C)
     
    “FOR TIME” –
    25/18 Cal Assault Bike
    15 Chest to Bar Pull Ups
    10 Burpee Box Overs
    *5 min Cap
    ______________________________
     
    FRUNNING – 5.15pm
     
    10 min MAX DISTANCE RUN
     
    REST 5 mins
     
    10 min MAX DISTANCE RUN
    ______________________________
  • Monday 21 May 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    Complete AMRAP in 17 mins of –
     
    FITNESS –
     
    400m Run
    40 Box Jumps 60cm/50cm
    30 KB Swings 28kg/20kg
    20 Hand Release Push Ups
    10 Deadball Cleans AHAP
     
    LIFESTYLE –
     
    300m Run
    40 Box Jumps 60cm/50cm
    30 KB Swings 24kg/16kg
    20 Hand Release Push Ups
    10 Deadball Cleans AHAP
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PART A)
    Deadlift 5 x 3 (2-2-2-0 tempo) AHAP
     
    PART B)
    PERFORMANCE –
     
    4 Rounds FOR TIME –
    3 Front Squat 110kg/75kg
    6 Deadlift 110kg/75kg
    9 Lateral Bar Burpees
     
    FITNESS –
     
    4 Rounds FOR TIME –
    3 Front Squat 80kg/50kg
    6 Deadlift 80kg/50kg
    9 Lateral Bar Burpees
    ______________________________
  • Sunday 20 May 2018

    V45 – 7.00am, 7.45am
     
    20-18-16-14-12-10-8-6-4-2 Reps of –
    Cal Bike or Row
    +
    10-9-8-7-6-5-4-3-2-1 Reps of –
    Burpees
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
  • Saturday 19 May 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    PERFORMANCE –
     
    Complete 2 Rounds FOR TIME –
     
    600m Run
    12 Shoulder to Overhead 60kg/40kg
    24 Box Jumps 60cm/50cm
    24 Wall Balls 10kg/6kg
    12 Deadball Floor Press AHAP
    24 Box Jumps 60cm/50cm
    24 Wall Balls 10kg/6kg
    12 Chest to Bar Pull Ups
     
    FITNESS –
     
    Complete 2 Rounds FOR TIME –
     
    500m Run
    12 Shoulder to Overhead 50kg/35kg
    24 Box Jumps 60cm/50cm
    24 Wall Balls 9kg/6kg
    12 Deadball Floor Press AHAP
    24 Box Jumps 60cm/50cm
    24 Wall Balls 9kg/6kg
    12 Pull Ups
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    Complete 2 Rounds FOR TIME –
     
    500m Run
    12 Dumbell Hang Cleans 20kg/15kg
    24 Box Jumps 60cm/50cm
    24 Wall Balls 9kg/6kg
    12 Deadball Floor Press AHAP
    24 Box Jumps 60cm/50cm
    24 Wall Balls 9kg/6kg
    12 Pull Ups
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________
  • Friday 18 May 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm
     
    30 secs WORK / 30 sec REST x 4 complete intervals –
     
    Ring Rows
    Alternating Reverse Dumbell Front Rack Lunges 20kg/15kg
    Burpees
    Thrusters 30kg/20kg
    Cal Bike
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PERFORMANCE-
    A)
    Every 3 mins for 3 Rounds
    6 Farmers Deadlifts 25kg/17.5kg
    8 Toes to Bar
    10 Calorie Row
    *max burpees in remaining time
    *REST 2 min between rounds
     
    B)
    Every 3 mins for 3 Rounds
    6 Deadball Cleans 65kg/45kg
    8 Front Rack Lunge 60kg/40kg
    10 Calorie Bike
    *max burpees in remaining time
    *REST 2 min between rounds
     
    FITNESS –
     
    A)
    Every 3 mins for 3 Rounds
    6 Farmers Deadlifts 20kg/15kg
    8 Toes to Bar
    10 Calorie Row
    *max burpees in remaining time
    *REST 2 min between rounds
     
    B)
    Every 3 mins for 3 Rounds
    6 Deadball Cleans 55kg/35kg
    8 Front Rack Lunge 50kg/32.5kg
    10 Calorie Bike
    *max burpees in remaining time
    *REST 2 min between rounds
    ______________________________
  • Thursday 17 May 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    FITNESS –
     
    AMRAP in 30 mins of –
     
    300m Run
    30 Double Unders
    400m Row
    40 Double Unders
    500m Bike
    50 Double Unders
     
    LIFESTYLE –
     
    AMRAP in 30 mins of –
     
    200m Run
    60 Single Skips
    300m Row
    80 Single Skips
    400m Bike
    100 Single Skips
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    5-4-3-2-1 Heavy Push Press
     
    CONDITIONING –
     
    Complete 4 Rounds FOR TIME –
     
    8m Handstand Walk
    64 Double Unders
    8m Handstand Walk
    16 Pistols
    8 Strict Ring Dips
     
    FITNESS –
     
    Complete 4 Rounds FOR TIME –
     
    8m Crocodile Walk
    48 Double Unders
    8m Crocodile Walk
    16 Pistols
    8 Ring Dips
    ______________________________
  • Wednesday 16 May 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit)
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    Complete AMRAP in 18 mins of –
     
    BUY IN – (complete 1 of the following) –
    600m Run
    40/30 Cal Row
    30/20 Cal Bike
     
    Into AMRAP in remaining time of –
     
    2 Strict Pull Ups
    4 Hand Release Push Ups
    6 KB Goblet Squats 32kg/24kg
    8 Burpees
    ______________________________
     
    BARBELL SWELL – 4.45am, 9.00am & 5.15pm
     
    5-5-3-3-2-2-1-1
    Bench Press
    ______________________________
     
    HARDCORE – 5.30am
     
    Tabata Rounds –
     
    Deadball Slams
    GHD Sit Ups or Ab Mat Sit Up
    Bar L Sit Hold or Knee Tuck Hold
    Glute Bridge Hold
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    AMRAP 1 –
    3 x 3 min AMRAPS (30 secs REST between rounds)
     
    100m Sprint
    10 Body Rips
    100m Sprint
    50 Fast Punches ½ Combo
    10 Plyometric Push Ups
    10 Dumbell Goblet Squats 20kg/15kg
     
    AMRAP 2 –
    3 x 3 min AMRAPS (30 secs REST)
     
    10 Cal Bike SPRINT
    10 Burpees
    10 OH Weight Plate Sit Ups 15kg/10kg
    20 Weighted Punches 1/2 4kg/3kg
    20 Alt Shoulder Punches 1/2 4kg/3kg
    ______________________________
     
    SKILLZ – 6.00pm
     
    Heavy Deadball Lifting
    (cleans, over shoulder, holding)
    ______________________________
  • Tuesday 15 May 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    FITNESS –
     
    EMOTM 24 mins (4 rounds) –
     
    Min 1 – 16 Wall Balls 10kg/6kg
    Min 2 – 16 KB SDHP 32kg/24kg
    Min 3 – 16 Box Jumps 60cm/50cm
    Min 4 – 16 Dumbell Push Press 17.5kg/12.5kg
    Min 5 – 16 Cal Row
    Min 6 – REST
     
    LIFESTYLE –
     
    EMOTM 24 mins (4 rounds) –
     
    Min 1 – 12 Wall Balls 10kg/6kg
    Min 2 – 12 KB SDHP 32kg/24kg
    Min 3 – 12 Box Jumps 60cm/50cm
    Min 4 – 12 Dumbell Push Press
    Min 5 – 12 Cal Row
    Min 6 – REST
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    10 mins to build to
    3 Position Power Clean + 1 Jerk
     
    CONDITIONING –
     
    PERFORMANCE –
     
    FOR TIME Complete –
     
    15-12-9
    Deadball Cleans 65kg/45kg
    Deficit Kipping HSPU 20kg plates
    *3 Rope Climbs after each set of reps
     
    REST 3 Mins
     
    25/20 Cal Bike SPRINT
    Rest 1 min
    20/15 Cal Bike SPRINT
    Rest 1 min
    15/10 Cal Bike SPRINT
     
    FITNESS –
     
    FOR TIME Complete –
     
    15-12-9
    Deadball Cleans 55kg/35kg
    HSPU
    *3 Rope Climbs after each set of reps
     
    REST 3 Mins
     
    FOR TIME Complete –
     
    20/15 Cal Bike SPRINT
    Rest 1 min
    15/10 Cal Bike SPRINT
    Rest 1 min
    10/5 Cal Bike SPRINT
    ______________________________
     
    FRUNNING – 5.15pm
     
    2 x 800m (200m walk recovery)
    Rest 2 mins
    2 x 600m (150m walk recovery)
    Rest 1 min 30 secs
    2 x 400m (100m walk recovery)
    Rest 1 min
    2 x 200m (50m walk recovery)
    ______________________________
  • Monday 14 May 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm

    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm

    FITNESS –

    In 20 mins complete AMRAP of Reps –
    2/4/6/8/10 etc –
    (increase reps by 2 each round)

    Alt Deadball Lunges AHAP
    Dumbell Snatches 25kg/17.5kg
    Burpee Box Jumps 60cm/50cm
    Ab Mat Sit Ups

    *200m Run before start of round.

    LIFESTYLE –

    In 20 mins complete AMRAP of Reps –
    2/4/6/8/10 etc –
    (increase reps by 2 each round)

    Alt Wallball Lunges 10kg/6kg
    Dumbell Snatches 15kg/10kg
    Burpee Box Jumps 60cm/50cm
    Ab Mat Sit Ups

    *150m Run before start of round.
    ______________________________

    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm

    EMOTM for 6 mins –
    2 Squat Snatches @ 75%

    REST 3 Mins

    Every 90 secs for 6 mins –
    8 Overhead Squats @ 55%
    *Bar starts on floor

    CONDITIONING –

    PERFORMANCE –

    AMRAP in 12 mins –

    16 Wall Balls 10kg/6kg
    12 Lateral Bar Burpees
    8 Ring Muscle Ups
    4 Snatches 80kg/50kg

    FITNESS –

    AMRAP in 12 mins –

    16 Wall Balls 10kg/6kg
    12 Lateral Bar Burpees
    8 Chest to Bar Pull Ups
    4 Snatches 60kg/40kg
    ______________________________

  • Sunday 13 May 2018

    V45 – 7.00am, 7.45am

    In Teams of 3 Complete 4 Rounds of –

    1 – 250m (M) 200m (F) Row Sprint
    2 – Deadball Bear Hug AHAP
    3 – KB SDHP
    4 – Burpees
    5 – REST
    ______________________________

    OPEN FLOOR – 8.00am
    ______________________________

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