Today's wod

  • Saturday 26 May 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    FOR TIME Complete –
     
    2 x 100m Deadball Carry 65kg/45kg (100pd)
    *Rest 1 min between efforts
     
    Then into –
     
    4 Rounds FOR TIME –
     
    25/20 Cal Bike/Cal Row
    20m Sled Push Pull
    10 HSPU
    10 Front Squats 70kg/50kg
     
    *Even rounds bike and sled push
    *Odd rounds row and sled pull
     
    FITNESS –
     
    FOR TIME Complete –
     
    2 x 100m Deadball Carry 55kg (120pd)/35kg
    *Rest 1 min between efforts
     
    Then into –
     
    4 Rounds FOR TIME –
     
    20/15 Cal Bike/Cal Row
    20m Sled Push Pull
    10 HSPU
    10 Front Squats 60kg/40kg
     
    *Even rounds bike and sled push
    *Odd rounds row and sled pull
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    FOR TIME Complete –
     
    2 x 100m Deadball Carry 55kg (120pd)/35kg
    *Rest 1 min between efforts
     
    Then into –
     
    4 Rounds FOR TIME –
     
    20/15 Cal Bike/Cal Row
    15m Sled Push Pull
    10 Seated Dumbell Strict Press
    10 Front Squats 40kg/30kg
     
    *Even rounds bike and sled push
    *Odd rounds row and sled pull
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________
  • Friday 25 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
     
    FITNESS –
     
    Every 4 mins for 5 Rounds –
     
    300m Run
    10 Hanging L Kicks
    10 Lateral Hurdle Burpees
    15/10 Cal Row
     
    LIFESTYLE –
     
    Every 4 mins for 5 Rounds –
     
    200m Run
    10 Ab Mat Sit Ups
    10 Burpees
    12/8 Cal Row
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    A)
    4 Rounds of –
    – 6 Push Jerks @ 80%
    *2 Strict Ring Muscle Ups after each set
     
    B)
    AMRAP in 12 mins –
    3 Toes to Bar
    10 Double Unders
    3 Deadlifts 85kg/60kg
    6 Toes to Bar
    15 Double Unders
    6 Deadlifts 85kg/60kg
    9 Toes to Bar
    20 Double Unders
    9 Deadlifts 85kg/60kg
    *increase reps by 3’s + 5’s
     
    FITNESS Weight – 75kg/50kg
    ______________________________
  • Thursday 24 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
     
    GLADIATOR – “A test of Skill, Strength, Speed and Power”
     
    2 Rounds FOR TIME of –
     
    500m Run
    30 Burpees
    15 Ring Dips
    5m Handstand Walk Shuttle
    300m/250m Row
    30 One Arm Dumbell OH Lunge 25kg/15kg
    15 Farmers Handle Deadlifts 15kg/10kg
    5 Heavy Deadball Clean to Squat 120/100
    50m KB Farmer’s Carry 32kg/24kg
     
    2 Rounds FOR TIME of –
     
    400m Run
    30 Burpees
    15 Box Dips
    5m Crocodile Walk Shuttle
    300m/250m Row
    30 1 x Dumbell Lunge 22.5kg/10kg
    15 Farmers Handle Deadlifts 10kg/5kg
    5 Heavy Deadball Clean to Squat 80/60lb
    50m KB Farmer’s Carry 28kg/16kg
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    A)
    Every 2 mins x 3 rounds
    -3 Power Clean + 2 Squat Clean (pause 2 sec in catch)
     
    REST 2 MINS
     
    Every 2 mins x 3 Rounds
    -1 Power Clean + 4 Squat Cleans
     
    B)
    AMRAP in 5 mins of
    10 Wall Ball 10kg/6kg
    10 DB Snatch 25kg/17.5kg
     
    3 mins rest
     
    AMRAP in 5 mins of
    10 Thrusters 35kg/25kg
    10 Pull Ups
     
    3 Mins rest
     
    AMRAP in 5 mins of
    10 HSPU
    10 KB Swing 24kg/16kg
    ______________________________
  • Wednesday 23 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
     
    2 Rounds of 2 mins 30 secs WORK / 1 min REST
     
    300m/250m Row
    -Max Burpees remaining time
     
    400m Run/300m Run
    -Max Wall balls 10kg/6kg in remaining time
     
    20/15 Cal Bike
    -Max Dumbell Snatches in remaining time 25kg/17.5kg
    ______________________________
     
    BARBELL SWELL – 4.45am, 9.00am & 5.15pm
     
    Tempo Back Squats
    ______________________________
     
    HARDCORE – 5.30am
     
    PART A –
     
    Complete 150 Reps 15kg/10kg / 100 Reps 10kg/5kg Weighted Russian Twists
    *Every break in reps complete 10 GHD set ups.
     
    PART B –
    Tabata Hollow Rocks
    Tabata Superman Rocks
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    Complete AMRepsAP
    3 mins WORK / 1 min REST for 5 rounds –
     
    200m Run
    50 Fast Punches 1/2
    12 Box Jumps 60cm/50cm
    50 Fast Punches 1/2
    12 Ab Mat Situps
    50 Hard Punches 1/2
    12m OH Deadball Walking Lunge 20kg/15kg
    20 Body Rips
    ______________________________
     
    SKILLZ – 6.00pm
     
    Rope Climbs
    ______________________________
  • 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
    ______________________________

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!