Today's wod

  • Saturday 24 February 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    PERFORMANCE –
     
    Complete 2 ROUNDS FOR TIME –
     
    600m Run
    21 Front Rack Alternating Lunges 50kg/35kg
    18 Shoulder to Overhead 50kg/35kg
    15 Cal Row SPRINT
    12 Burpee Box Jumps 60cm/50cm
    9 Deadball Over Shoulder 120/100
     
    FITNESS –
     
    Complete 2 ROUNDS FOR TIME –
     
    500m Run
    21 Front Rack Alternating Lunges 40kg/25kg
    18 Shoulder to Overhead 40kg/25kg
    15/10 Cal Row SPRINT
    12 Burpee Box Jumps 50cm
    9 Deadball over Shoulder AHAP
    ______________________________
     
    OPEN WORKOUT – 8.30am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    Complete 2 ROUNDS FOR TIME of –
     
    600m Run
    21 1 x KB Alt Lunge Steps 28kg/20kg
    18 Shoulder to Overhead 40kg/30kg
    10 Cal Bike SPRINT
    12 Burpee Box Jumps 50cm
    9 Deadball over Shoulder AHAP
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________

  • Friday 23 February 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm
     
    FOR MAX REPS 3 Rounds of –
    1 Min @ each station
     
    Wall Balls 9kg/6kg
    KB SDHP 32kg/24kg
    Box Jumps 60cm/50cm
    Push Press 30kg/20kg
    Cal Bike
    REST
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm
     
    STRENGTH –
     
    Every 90 secs for 7 Rounds complete –
     
    1 Strict Press + 2 Push Press + 3 Push Jerks
     
    CONDITIONING –
     
    Every 2 mins complete for 3 total Rounds –
     
    A – 25/20 (P) 20/15 (F) Cal Row
    B – 20/15 (P) 15/10 (F) Cal Bike
    C – Rest
    ______________________________

  • Thursday 22 February 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    WEEK 7 – WILDFIRE –
    “Run, Jump, Get out of the way!”
     
    AMRAP in 30 mins of –
     
    300m Run
    30 Double Unders
    400m Row
    40 Double Unders
    500m Bike
    50 Double Unders
     
    FITNESS –
     
    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
     
    EMOTM 10 mins –
    Odd – 3/3/2/2/1 Power Snatch
    Even – 35 Double Unders
     
    CONDITIONING –
     
    PERFORMANCE –
     
    3 Rounds FOR TIME –
     
    15/10 Cal Bike SPRINT
    21 Burpees
    15 Alternating DB Snatches 22.5kg/15kg
    9 GHD Sit Ups
     
    FITNESS –
     
    15/10 Cal Bike SPRINT
    21 Burpees
    15 Alternating DB Snatches 17.5kg/10kg
    9 OH Weight Plate Situps 15kg/10kg
    ______________________________

  • Wednesday 21 February 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
     
    FOR TIME complete 30-20-10 Reps of –
     
    Cal Row or Cal Bike
    DB Snatches 22.5kg/15kg
    Plate Burpees (15kg plate)
    Wall Balls 9kg/6kg
     
    *10m Deadball Carry after each round of reps.
    ______________________________
     
    BARBELL SWELL – 4.45am, 9am & 6pm
     
    A – Complete 3 sets of –
    10 Dumbell Bench Press + Max Strict Pull Ups
    *Rest 1 min between sets
     
    B – Complete 3 sets of –
    10 Front Squats + 5m Forward/Backward Max Load Farmers Handle Carry
    *Rest 1 min between sets
     
    C – Complete 3 sets of –
    5 Strict Press + 5 Bent over Barbell Rows
    *Rest 1 min between sets
    ______________________________
     
    HARDCORE – 5.30am
     
    EMOTM 15 mins –
    Min 1 – 4 Hard Pulls on Ski
    Min 2– 12 GHD Sit Ups
    Min 3 – 8 Back Extensions GHD or Floor
    Min 4 – 12 Hollow Rocks
    Min 5 – 8 Dynamic Deadball Slam 20kg/15kg
     
    REST 3 min
     
    5 min AMRAP –
     
    2/4/6/8/10 Reps of –
     
    Weighted OH Sit Ups 15kg/10kg
    Russian Twists 15kg/10kg
    Arm Haulers
     
    *5m Uneven Object Carry 1 x KB/1 x DB after each set
    ______________________________
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6pm
     
    For 10 Rounds Every 2 mins complete 1 round of –
     
    100m Sprint
    20 Fast Combos ½ Punch
    10 Lateral Hurdle Jumps
    20 Fast Combos ½ Punch
    10 Reps of (alternating surprise movements)
     
    *REST any remaining time in the 2 mins
    ______________________________
     
    SKILLZ – 6pm
     
    Ring Muscle Up Progressions WK 2
     
    EMOTM 8 mins – 2 Rounds
    Min 1 – 10-20 sec False Grip Ring Hold
    Min 2 – 10-20 sec False Grip Ring Row Hold
    Min 3 – 3 x Superman to Hollow Swings
    Min 4 – 3 x Jumping Muscle Up (no dip) or transitions (no dip)
    ______________________________

  • Tuesday 20 February 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 24 mins (4 Rounds) –
     
    Min 1 – 2 x 5m Forward & Backward Deadball Carry AHAP (front hold)
    Min 2 – 5 Strict Pull Ups or 10 Ring Rows
    Min 3 – 10 Alt Barbell Lunges 60kg/40kg
    Min 4 – 10 Farmers Handle Deadlifts 15’s/10kg’s
    Min 5 – 20 Box Jumps 60cm/50cm
    Min 6 – REST Station
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    Clean and Jerk
     
    2 sets of 2 @ 70%
    2 sets of 1 @ 75%
    2 sets of 1 @ 80%
    Then
    EMOTM 6 mins – 1 Rep @ 85%
     
    CONDITIONING –
     
    PERFORMANCE –
     
    FOR TIME Complete
     
    21-15-9 Reps of –
     

    Wall Balls 10kg/6kg
    Toes to Bar
    1 x Dumbell OH Squat 22.5kg/15kg
    Box Jumps 60cm/50cm
    Power Cleans 60kg/40kg

     
    FITNESS –
     
    21-15-9 Reps of –
     

    Wall Balls 9kg/6kg
    Toes to Bar
    1 x Dumbell OH Squat 17.5kg/10kg
    Box Jumps 60cm/50cm
    Power Cleans 50kg/30kg

    ______________________________
     
    FRUNNING – 5.15pm
     
    Part A –
     
    In the following times complete –
    0 – 4 mins 800m
    4 – 7 mins 600m
    7 – 9 mins 400m
    9 – 11 mins 200m
     
    Part B –
    Every 90 secs –
    (30 secs Rest between sets)
     
    300m Sprint + Max Ab Mat Sit Ups
    300m Sprint + Max Burpees
    300m Sprint + Max Jump Squats
    ______________________________

  • Monday 19 February 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 21 mins of –
     
    500m Run
    50 Air Squats
    400m Run
    40 Ab Mat Sit Ups
    300m Run
    30 KB Swings 32kg/24kg
    200m Run
    20 HR Push Ups
    100m Run
    10 Deadball Over Shoulder AHAP
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
    Build to a 1RM Back Squat
     
    GYMNASTIC STRENGTH –
    Max Strict Pull Ups or
    Max Muscle Ups
    +
    Max Strict HSPU
    Max HSPU
     
    CONDITIONING –
    1 min Max Cal Assault Bike
    500m Row Sprint
    ______________________________

  • Sunday 18 February 2018

    V45 – 7.00am, 7.45am
     
    FITNESS –
     
    For time complete –
     
    21-18-15-9 Reps of –
     
    Cal Row or Cal Bike
    KB Swings 28kg/20kg
    Burpees
    Dumbell Push Press 20kg/15kg
     
    *400m Run before the start of each round
     
    LIFESTYLE –
    *300m Run before the start of each round
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________

  • Saturday 17 February 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    FOR TIME Complete –
     
    BUY IN –
    100 Double Unders
     
    Then
    400m Run
    40 Wall Ball 10kg/6kg
    40 Dumbell Snatches 25kg/17.5kg
    40 Box Jump 60cm/50cm
    20 Cal Row or Bike
     
    200m Run
    20 Wall Ball 10kg/6kg
    20 Dumbell Snatches 25kg/17.5kg
    20 Box Jump 60cm/50cm
    10 Cal Row or Bike SPRINT
     
    CASH OUT –
    100 Double Unders
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    FOR TIME Complete 2 Rounds of –
     
    300m Run
    60 Double Unders
    30 Wall Ball 10kg/6kg
    30 Dumbell Snatches 25kg/17.5kg
    30 Box Jump 60cm/50cm
    15 Cal Row or Bike
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________

  • Friday 16 February 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
     
    2 rounds WORK 2 mins / REST 1 min
    Max Rounds and Reps
     
    FITNESS –
     
    1 – 400m Run + Max Hand Release Push Ups in remaining time
     
    2 – 5m Deadball Carry + 5 Deadball Cleans + 5m Deadball Carry + 5 Lateral Burpees Over Deadball AHAP
     
    3 – 5 Hanging L Raises + 10 Ab Mat Sit Ups + 15 One Arm KB Thrusters 20kg/16kg
     
    4 – Max Calorie Row
     
    LIFESTYLE –
     
    1 – 300m Run + Max Push Ups in remaining time
     
    2 – 5m Deadball Carry + 5 Deadball Cleans + 5m Deadball Carry + 5 Lateral Burpees Over Deadball AHAP
     
    3 – 5 Knees to Hips + 10 Ab Mat Sit Ups + 15 WB Thrusters 9kg
     
    4 – Max Calorie Row
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    5-4-3-2-1 Reps of Push Press
     
    CONDITIONING –
     
    PERFORMANCE –
    Complete 4 Rounds FOR TIME –
     
    200m Run
    15 Burpee Box Jumps 60cm/50cm
    12 GHD Sit Ups
    9 Dumbell Clean and Jerks 25kg/17.5kg
     
    FITNESS –
     
    Complete 4 Rounds FOR TIME –
     
    200m Run
    15 Burpee Box Jumps 60cm/50cm
    12 OH Weight Plate Sit Ups 15kg/10kg
    9 Dumbell Clean and Jerks 20kg/15kg
    ______________________________

  • Thursday 15 February 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 –
     
    BLIZZARD – “Long & Tortures” – Endurance
     
    400m Run
    36 Burpees
    36 KB Swings 32/24kg
    36 Box Jumps 60cm/50cm
    400m Run
    36 Pull Ups
    36 Push Press 40kg/30kg
    36 Overhead Walking Lunges 20kg/15kg
    400m Run
     
    LIFESTYLE –
     
    300m Run
    36 Burpees
    36 KB Swings 24kg/16kg
    36 Box Step Ups 50cm
    300m Run
    36 Ring Rows
    36 Push Press 30kg/20kg
    36 Walking Lunges 15kg/10kg
    300m Run
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    EMOTM 10 mins –
    Hang Snatch + Snatch
     
    PART B –
     
    Open Workout 15.3
    Complete AMRAP in 14 mins of –
     
    7 Muscle Ups
    50 Wall Balls 9kg/6kg
    100 Double Unders
    ______________________________
Today

Welcome to Crossfit 4701! We are so glad you found us!

All you need to know is on this site so please enjoy taking a look around! Please 'contact us' for more information or make an enquiry below and we will contact you. We hope to see you in our awesome box really soon!