Today's wod

  • Wednesday 27 September 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
     
    8 mins to complete –
    1km Row or Run (800m Lifestyle)
    50 Wall Balls 9kg/6kg (40 Reps Lifestyle)
    25 Pull Ups (20 Reps Lifestyle)
     
    8 Min AMRAP –
    8 Burpees
    8 KB Swings 28kg/20kg
    8 Box Jumps 60cm/50cm
     
    8 mins AMRAP –
    300m Deadball Carry AHAP
    20 Alternating Deadball Cleans AHAP
    5 Legless Rope Climbs 3m
    *REST 1 min between AMRAPS
     
    *if rope climbing please wear a rope climb sock or long tights.
    ______________________________
     
    BARBELL SWELL – 4.45am & 9am
     
    Work on your overall strength through various different movements.
    ______________________________
     
    HARDCORE – 5.30am
     
    Hang, hold, twist your way to a mid line like a gymnast
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6pm
     
    Complete – 6 sets of 3 min Rounds (30 rest between rounds)
     
    100m Sprint
    10 KB Swings 24kg/16kg
    5 Burpee Box Jumps 60cm/50cm
    10 Alt Dumbell Press 15kg/10kg
    10 Cal Bike Sprint
    100 Fast Punches 1/2
    ______________________________
     
    SKILLZ – 5.15pm
     
    KIPPING PULL UPS
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  • Tuesday 26 September 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, 6.00pm
     
    EMOTM 24 mins –
     
    Min 1 – 12 Back Squats 30kg/20kg
    Min 2 – 6 Plate Row + 6 Plate Press 20kg
    Min 3 – 12 Front Rack Alt Lunges 26kg/20kg
    Min 4 – 10 Dumbell Bench Press 15kg/10kg
    Min 5 – 6 Deadball over Shoulder AHAP
    Min 6 – 30 secs Plate Russian Twists
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    EMOTM 12 mins
     
    Min 1 – 3 Snatch Pulls @ 105%
    Min 2 – 2 Power Snatch + 2 Overhead Squats @ 80%
    Min 3 – 50 Double Unders
     
    CONDITIONING –
     
    PERFORMANCE –
     
    Every 2 mins for 8 mins –
     
    3 Ring Muscle Ups
    5 Squat Snatches 60kg/42kg
    7 Lateral Bar Burpees
     
    FITNESS –
     
    Every 2 mins for 8 mins –
     
    3 Bar Muscle Ups
    5 Squat Snatches 50kg/35kg
    7 Lateral Bar Burpees
     
    Rest 3 mins then REPEAT
    ______________________________
     
    FRUNNING – 5.15pm
     
    Yeppoon Running Festival is this weekend! Are you ready to run the distance.
    ______________________________
  • Monday 25 September 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, 4.30am, 5.15pm
     
    22 mins to complete 2 Rounds of –
     
    FITNESS –
     
    500m Run
    25 Wall Balls 9kg/6kg
    25 KB SDHP 32kg/24kg
    25 Box Jumps 60cm/50cm
    25 Dumbell Snatches 20kg/15kg
    25 Ab Mat Sit Ups
     
    AMRAP in remaining time of –
    5 Half Hindus + 7 V Sits + 10 Squats
     
    LIFESTYLE –
     
    400m Run + 20 Rep Rounds
     
    AMRAP in remaining time of –
    5 Push Ups + 7 V Sits + 10 Squats
    ______________________________
     
    CROSSFIT 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    7 Sets of 1 Pause Back Squats + 1 Regular Back Squat @ 85%
     
    CONDITIONING –
     
    21-15-9 Reps of –
     
    Thruster 50kg/35kg
    Chest to Bar Pull Ups
    ______________________________
  • Sunday 24 September 2017

    V45 – 7.00am, 7.45am
     
    FOR TIME Complete –
     
    1km Run (F) / 800m Run (L)
    50 Wall Balls 10kg/6kg
    1km Run (F) / 800m Run (L)
    40 DB Snatches 25kg/20kg
    1km Run (F) / 800m Run (L)
    30 Burpees
    5 Rope Climbs (F) / 3 Seated Rope Climbs (L)
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
  • Saturday 23 September 2017

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    FOR TIME Complete –
     
    400m Run
    21 Deadlifts 110kg/80kg
    21 Pull Ups
    21 Box Jumps 60cm/50cm
    21 Burpees
    21 Cal Row/Bike
    400m Run
    15 Deadlifts 110kg/80kg
    15 Chest to Bar Pull Ups
    15 Box Jumps 60cm/50cm
    15 Burpees
    15 Cal Row/Bike
    400m Run
    9 Deadlifts 110kg/80kg
    9 Bar Muscle Ups
    9 Box Jumps 60cm/50cm
    9 Burpees
    9 Cal Row/Bike
     
    FITNESS –
     
    FOR TIME Complete –
     
    400m Run
    21 Deadlifts 80kg/55kg
    21 Pull Ups
    21 Box Jumps 60cm/50cm
    21 Burpees
    21 Cal Row/Bike
    400m Run
    15 Deadlifts 80kg/55kg
    15 Chest to Bar Pull Ups
    15 Box Jumps 60cm/50cm
    15 Burpees
    15 Cal Row/Bike
    400m Run
    9 Deadlifts 80kg/55kg
    9 Chest to Bar Pull Ups
    9 Box Jumps 60cm/50cm
    9 Burpees
    9 Cal Row/Bike
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    FITNESS/LIFESTYLE –
     
    FOR TIME complete –
     
    400m Run
    21 KB Swings 28kg/20kg
    21 Box Jumps 60cm/50cm
    21 Burpees
    21 Cal Row/Bike
    400m Run
    15 KB Swings 28kg/20kg
    15 Box Jumps 60cm/50cm
    15 Burpees
    15 Cal Row/Bike
    400m Run
    9 KB Swings 28kg/20kg
    9 Box Jumps 60cm/50cm
    9 Burpees
    9 Cal Row/Bike
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________
  • Friday 22 September 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

    In 22 mins complete –

    Buy in –
    1 x 600m Run

    AMRAP in remaining time of –

    10 Tyre Flips
    30 Wall Balls 10kg/6kg
    30 HR Push Ups
    10 Cal Bike Sprint
    30 Deadball Over Shoulder 20kg/15kg
    30 Bar Push Press 26kg/20kg
    10m Crocodile Walk
    ______________________________

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

    STRENGTH –

    Deficit Clean Pull 3 sets of 4 Reps @ 100%
    *8 Weighted Ring Dips Between Sets

    CONDITIONING –

    Every 5 mins for 20 mins – (4 Rounds)

    PERFORMANCE –

    20/15 Cal Bike Sprint
    20/15 Cal Row Sprint
    15 KB Swings 28kg/20kg
    10 Unbroken Pull Ups

    FITNESS –

    15/10 Cal Bike Sprint
    15/10 Cal Row Sprint
    10 KB Swings 24kg/16kg
    10 Pull Ups
    ______________________________

  • Thursday 21 September 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
     
    Alternating stations for –
    35 sec WORK / 15 sec REST
    (6 alt rounds)
     
    1A – Dumbell Goblet Squats 30/20kg
    1B – Bar Strict Press 26kg/20kg
     
    2A – KB SDHP 32kg/24kg
    2B – Deadball Slam 25kg/15kg
     
    3A – Corebag Clean 25kg/15kg
    3B – Corebag Alt Lunge Steps 25kg/15kg
     
    4A – Landmine Clean and Press 25kg/15kg
    4B – Plank Hold
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    Front Squat 4 sets of 8 Reps @ 75%
     
    CONDITIONING –
     
    Every 3 mins for 6 Rounds – (18 mins)
     
    10 Shoulder to Overhead
    70kg/50kg(P) 50kg/35kg(F)
    20 Box Jumps 60cm/50cm
    50 Double Unders
    ______________________________
  • Wednesday 20 September 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
     
    FITNESS –
     
    Buy in – 1000m Run/Row
     
    Into
    4 Rounds of –
    5 Strict Pull Ups
    10 Hand Release Push Ups
    15 Deadball Over Shoulder
    20 Box Jumps 60cm/50cm
     
    Cash out – 1000m Run/Row
     
    LIFESTYLE –
     
    Buy in – 800m Run/Row
     
    Into
    4 Rounds of –
    5 Jumping Pull Ups
    10 Push Ups
    15 Deadball Over Shoulder
    20 Box Jumps 50cm
     
    Cash out – 800m Run/Row
    ______________________________
     
    BARBELL SWELL – 4.45am & 9am
     
    Challenge your whole body strength through the strength and conditioning components of today’s workout.
    ______________________________
     
    HARDCORE – 5.30am
     
    Learn to keep your core engaged through various challenges.
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6pm
     
    Working in partners – alternating every 2 min 30 sec rounds
    (30 secs rest between rounds)
     
    Station 1 –
    P1 – 5 x 20 sec Bag Sprint/10 Sec Rest
    P2 – 5 Ab Mat Sit Ups + 5 Plyometric Push Ups + 5 Box Jumps 50cm
     
    Station 2 – Partners glove and pads –
    10 Punches + Squat to knee + 2 Burpees (both)
     
    Station 3 – (Puncher) – 20 Punches ½ combo, 10m Shuttle Run, 5 Jump Squats, 10m Shuttle Run
    Pad Holder – while running max jump lunges
     
    Station 4 –
    Partner 1 – Max Cal Bike Sprint
    Partner 2 –Max Double Unders or Single Skips
    ______________________________
     
    SKILLZ – 5.15pm
     
    Pistols
    ______________________________
  • Tuesday 19 September 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 – 200m/150m Run
    Even – 3 Pull Ups + 5 Push Ups + 10 Jump Squats
     
    EMOTM 8 mins –
    Odd – 15/10 Cal Bike
    Even – 7 Dumbell Bench Press 15kg/10kg + 7 Bench Dips
     
    EMOTM 8 mins –
    Odd – 15/10 Cal Row
    Even – 7 KB Swings 28kg/20kg + 7 Box Jump Overs 60cm/50cm
     
    *REST 1 min between EMOTM’s
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    -Snatch Grip RDL 4 sets of 5 Reps @ 75%
     
    CONDITIONING –
     
    PERFORMANCE/FITNESS
     
    21-18-15-12-9-6-3 Reps FOR TIME –
     
    Toes to Bar
    Overhead Squats 30kg/20kg
    Lateral Bar Burpees
    ______________________________
     
    FRUNNING – 5.15pm
    ______________________________
  • Monday 18 September 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
     
    Working through AMRAP of 21-18-15-12-9-6-3 of –
     
    Air Squats
    Alt DB Snatches 20kg/15kg
    Alt Weight Plate Lunge 15kg/10kg
    Ab Mat Sit Ups
     
    *Begin each round with a 200m/150m run
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    -Back Squat 4 sets of 8 Reps 75%
    -Weighted Pull Ups 5 sets of 5 Reps
     
    CONDITIONING –
     
    Performance-
    AMRAP in 6 mins
    -4 Pistols
    -3 SHSPU
    -2 Squat Clean 90kg/60kg
    -1 Jerk 90kg/60kg
     
    Fitness
    AMRAP in 6 mins
    -4 Pistols
    -3 HSPU
    -2 Squat Clean 70kg/45kg
    -1 Jerk 70kg/45kg
    ______________________________

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