Today's wod

  • Saturday 18 November 2017

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    In teams of 4 complete the following “FOR TIME” –
     
    4000m Row
    200 Cal Bike
    100 Wall Balls 10kg/6kg
    100 Burpees
    60 Synchronised Alternating Dumbell Snatches 30kg/20kg
    60 Toes to Bar
     
    *2 people working through reps at a time
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    In teams of 4 complete the following “FOR TIME” –
     
    200 Cal Row
    80 Wall Balls 10kg/6kg
    80 Burpees
    50 Synchronised Alternating Dumbell Snatches 20kg/15kg
    50 Knees to Chest
    *2 people working through reps
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________
  • Friday 17 November 2017

    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
     
    AMRAP in 21 mins of –
     
    300m Run
    5 Tyre Flips
    5 Dumbell Thrusters 20kg/15kg
    5 KB Deadlifts 32kg/24kg
    5 Deadball over Shoulder AHAP
    15/10 Cal Row
     
    *Rest 1 min at the end of each round
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    6 sets of 1 Deadlift
    *5 cal ski erg after each set of deadlifts
     
    CONDITIONING –
     
    FOR TIME Complete –
     
    30-20-10
    HSPU
    Wallballs 10/6kg 11ft
    Deadlifts 100/70kg
     
    *Begin each round with a 400m Run
    ______________________________
  • Thursday 16 November 2017

    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
     
    For MAX REPS 2 mins per station –
     
    50m Sandbag Shuttles
    Back Squats 30kg/20kg
    Dumbell Push Press 17.5kg/12.5kg
    Reset Box Jumps
    KB SDHP 28kg/20kg
    Push Ups
    Ab Mat Situps
    Lateral Hurdle Burpees
     
    *Rest 1 min between each station
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    5 sets of 2 Reps Overhead Squats
     
    CONDITIONING –
     
    Every 2 mins alternate rounds – 20 mins
     
    Odd Rounds –
    12/9 Cal Bike + 5 Overhead Squats 80kg/50kg
     
    Even Rounds –
    15/10 Cal Row + 8 Toes to Bar
    ______________________________
  • Wednesday 15 November 2017

    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
     
    Every 3 mins and 15 secs for 3 Rounds –
     
    15/12 Cal Row
    12 Alternating Dumbell Snatches 20kg/15kg
    9 Burpee Box Jumps 60cm/50cm
     
    Rest 2 mins
     
    Every 3 mins and 15 secs for 3 rounds of –
    15/12 Cal Bike
    12 KB Swings 28kg/20kg
    9 Deadball Slams 25kg/20kg
     
    LIFESTYLE – 12/9 Calories BIKE and ROW
    ______________________________
     
    BARBELL SWELL – 4.45am & 9am
     
    Challenge your whole body strength through the strength and conditioning components of today’s workout.
    ______________________________
     
    HARDCORE – 5.30am
     
    Work on the quality of your movements to build a stronger core.
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    In 22 mins Complete 1 Round of –
     
    500m Run
    100 Punches ½
    50 Box Jumps 60cm/50cm
    400m Run
    80 Punches ½
    40 Ab Mat Sit Ups
    300m Run
    60 Punches ½
    30 1 x DB Alt Lunge Steps 30kg/20kg
    200m Run
    40 Punches ½
    20 Plate Ground to Overhead 20kg/15kg
    100m Run
    20 Punches ½
    10 Burpees
    50 Double Unders
     
    Any remaining time –
    AMRAP of 20 sec Bag Sprint and Combos / 10 Sec REST
    20 sec Burpees / 10 sec REST
    ______________________________
     
    SKILLZ – 5.15pm
     
    Rope Climbs
     
    *Please wear long tights or a Rope Climbing Sock
    ______________________________
  • Tuesday 14 November 2017

    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
     
    EMOTM 8 mins –
    Odd – 5 x 10m Deadball Carry 100/80pd
    Even – 10 Deadball Cleans 100/80pd
     
    EMOTM 8 mins –
    Odd – 5 Barbell Push Press + 5 Barbell Bent over Row 30kg/20kg
    Even – 5 Dumbell Bench Press 17.5kg/12.5kg + 5 Bench Dips
     
    EMOTM 8 mins –
    Odd – 10 OH Weight Plate Step Ups 15kg/10kg 50cm
    Even – 7m Crocodile Walk or 2 x 7m Bear Crawl
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    10 mins to build into a 3RM Touch and Go Power Clean
     
    CONDITIONING –
     
    AMRAP in 15 mins of –
     
    PERFORMANCE –
     
    10 Power Cleans 60kg/40kg
    30 Double Unders
    10 Jerks 60kg/40kg
    30 Double Unders
    15/12 Cal Assault Bike
     
    FITNESS –
     
    10 Power Cleans 50kg/30kg
    30 Double Unders
    10 Jerks 50kg/30kg
    30 Double Unders
    12/9 Cal Assault Bike
    CROSSFIT
     
    STRENGTH –
     
    10 mins to build into a 3RM Touch and Go Power Clean
     
    CONDITIONING –
     
    AMRAP in 15 mins of –
     
    PERFORMANCE –
     
    10 Power Cleans 60kg/40kg
    30 Double Unders
    10 Jerks 60kg/40kg
    30 Double Unders
    15/12 Cal Assault Bike
     
    FITNESS –
     
    10 Power Cleans 50kg/30kg
    30 Double Unders
    10 Jerks 50kg/30kg
    30 Double Unders
    12/9 Cal Assault Bike
    ______________________________
     
    FRUNNING – 5.15pm
     
    Go the distance with some fun interval training.
    ______________________________
  • Monday 13 November 2017

    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
     
    FITNESS –
     
    In 23 mins complete –
     
    400m run
    21 Wall Balls 9kg/6kg
    21 KB Swings 28kg/20kg
    21 HR Push Up
    21 Deadball Over Shoulder
    400m Run
    15 Wall Balls 9kg/6kg
    15 KB Swings 28kg/20kg
    15 HR Push Ups
    15 Deadball Over Shoulder
    400m Run
    9 Wall Balls 9kg/6kg
    9 KB Swings 28kg/20kg
    9 HR Push Ups
    9 Deadball Over Shoulder
    400m Run
     
    Any remaining time AMRAP of –
    7 Tuck to Hollow + 7 sec Hollow Hold *20 secs rest
     
    LIFESTYLE –
     
    In 23 mins Complete –
     
    300m run
    21 Wall Balls 9kg/6kg
    21 KB Swings 28kg/20kg
    21 Push Up
    21 Deadball Over Shoulder
    300m Run
    15 Wall Balls 9kg/6kg
    15 KB Swings 28kg/20kg
    15 Push Ups
    15 Deadball Over Shoulder
    300m Run
    9 Wall Balls 9kg/6kg
    9 KB Swings 24kg/16kg
    9 Push Ups
    9 Deadball Over Shoulder
    300m Run
     
    Any remaining time AMRAP of –
    7 Ab Mat Sit ups + 7 sec Hollow Hold *20 secs rest
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    3 sets of 7 Back Squats 75%
     
    CONDITIONING –
     
    PERFORMANCE –
     
    Every 3 mins for 15 mins – (5 Rds)
     
    200m Run
    5 Hang Power Snatches 60kg/40kg
    4 Bar Muscle Ups
     
    FITNESS –
     
    Every 3 mins for 15 mins – (5 Rds)
     
    150m Run
    5 Hang Power Snatches 50kg/30kg
    5 Chest to Bar Pull Ups
    ______________________________
  • Sunday 12 November 2017

    V45 – 7.00am, 7.45am
     
    On a running clock complete –
     
    0 – 5 mins – 1km / 800m Row
    5 – 10 mins – AMRAP of 5m Sled Push/Pull + 5m 1 x Dumbell OH Walking Lunge 20kg/15kg
    10 – 15 mins – 60 Wall Balls 10kg/6kg
    15 – 20 mins – 5 min AMRAP –
    7 Lateral Hurdle Burpees + 7 Cal Bike Sprint
    20 – 25 mins – 800m Run + AMRAP of Rope climbs in remaining time
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
  • Saturday 11 November 2017

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    FOR TIME Complete –
     
    30-20-10 Reps of –
    KB Swings 28kg/20kg
    Box Jumps 60cm/50cm
    Hang Power Cleans 50kg/35kg
    Calorie Assault Bike or Row
     
    *Begin each round with a 400m Run
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    FOR TIME Complete –
     
    30-20-10 Reps of –
    KB Swings 24kg/16kg
    Box Jumps 60cm/50cm
    Dumbell Push Press 15kg/10kg
    Calorie Assault Bike or Row
     
    *Begin each round with a 200m Run
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________
  • Friday 10 November 2017

    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
     
    FITNESS –
     
    For 21 mins Every 3 mins 30 secs complete 1 round of – (6 rds)
     
    300m Run
    6 Burpee Box Jumps 50cm
    7 Double Dumbell Ground to Overhead 15kg/10kg
    8 Deadball Slams 20kg/15kg
     
    LIFESTYLE –
     
    Every 3 mins 30 secs complete 1 round of –
     
    200m Run
    6 Burpee Box Step Ups 50cm
    7 1 x Dumbell Ground to Overhead 15kg/10kg
    8 Deadball Slams 15kg/10kg
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    5-4-3-2-1 Deadlifts
    *10-8-6-4-2 Ring Dips in between each set of Deadlifts
     
    CONDITIONING –
     
    16 min AMRAP –
     
    200m Run
    15/12 Cal Row
    15/12 Cal Bike
    ______________________________
  • Thursday 9 November 2017

    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
     
    EMOTM 4 mins –
    4 Man Makers 15kg/10kg
     
    EMOTM 4 mins –
    3 Burpees + 5 Bar Thrusters 26kg/20kg + 3 Burpees
     
    EMOTM 4 Mins –
    5 HR Push Ups + 10 Box Jumps 60cm/50cm
     
    EMOTM 4 mins –
    5 Farmers Handle Deadlifts + 5 sec Hold 15kg’s/10kg’s
     
    EMOTM 4 mins –
    15/10 Cal Row
     
    *1 min REST between each EMOTM
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
    Split Jerks (from blocks or racks)
    3/2/2/2/1/1/1
     
    CONDITIONING –
     
    21 Thrusters 45/32.5kg
    21 Pull Ups
    15 Thrusters 50kg/35kg
    15 Chest to Bar Pull Ups
    9 Thrusters 60kg/42.5kg
    9 Bar Muscle Ups
    ______________________________

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