Today's wod

  • Monday 10 July 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 –
     
    AMRAP in 21 mins of –
     
    500m Run
    50 Double Unders/100 Single Skips
    400m Run
    40 Sandbag Back Squats 25kg/15kg
    300m Run
    30 Knees to Chest
    200m Run
    20 Deadball Over Shoulder 80lb/60lb
    100m Run
    10 Man Makers 12.5kg/8kg
     
    LIFESTYLE –
     
    AMRAP in 21 mins of –
     
    400m Run
    40 Double Unders/100 Single Skips
    300m Run
    30 Air Squats
    200m Run
    20 Knees to Chest
    100m Run
    10 Deadball over Shoulder 20kg/15kg
    50m Run
    5 Man Makers 6kg
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    Every 2 mins for 2 rounds
    3 Snatch Pulls + 3 Power Snatches + 3 OHS 65%-70%
    Every 2 mins for 2 rounds
    2 Snatch Pulls + 2 Power Snatches + 2 OHS 75%-80%
    Every 2 mins for 2 rounds
    1 Snatch Pulls + 1 Power Snatches + 1 OHS 85%-90%
     
    Conditioning –
     
    PERFORMANCE –
     
    15 min AMRAP –
     
    200m Sprint
    10 Chest to Bar Pull Ups
    6 Unbroken Power Snatches 60kg/40kg
     
    FITNESS –
     
    15 min AMRAP –
     
    200m Run
    10 Pull Ups
    6 Unbroken Power Snatches 50kg/30kg
    ______________________________
  • Sunday 9 July 2017

    V45 – 7.00am, 7.45am

    FITNESS –

    3 Rounds for time of –

    400m Run
    20 Toes to bar
    20/15 Cal Row
    10 DB Snatches 15kg/10kg
    10 Burpee Box Overs 50cm

    LIFESTYLE –

    3 Rounds for time of –

    300m Run
    20 Knees to Chest
    15/10 Cal Row
    10 DB Snatches 15kg/10kg
    5 Burpee Box Overs 50cm
    ______________________________

    OPEN FLOOR – 8.00am – 9.00am
    ______________________________

  • Saturday 8 July 2017

    CROSSFIT
     
    6.00am, 7.00am Northside Vidafit
     
    PERFORMANCE –
     
    Complete 3 Rounds of –
     
    400m Run
    20 Box Jumps 70cm/60cm
    10 DB over Shoulder 55kg (120)/35kg (80)
     
    Straight into –
     
    Complete 3 rounds –
     
    4 Rope Climbs
    10 DB Hang Clean and Jerks 25kg/17.5kg
    20 Burpees
     
    FITNESS –
     
    Complete 3 Rounds of –
     
    400m Run
    20 Box Jumps 60cm/50cm
    10 DB over Shoulder 45kg (100)/27kg (60)
     
    Straight into –
     
    Complete 3 rounds –
     
    4 Rope Climbs
    10 DB Hang Clean and Jerks 20kg/15kg
    20 Burpees
    ______________________________
     
    OPEN FLOOR
     
    8.00 – 10.00am Northside Vidafit
    ______________________________
     
    V45
     
    6.15am Southside Vidafit
     
    -150 Double Unders or 300 Single Skips (every break or trip – 10 Cal Assault Bike Sprint)
    -75 Wall Balls 10kg/6kg – (every break run 200m)
    -50 Burpees – (every break complete 200m Row) (every break 2 x legless rope climbs)
    -50 KB Swings 24kg/16kg – (every break 2 x legless rope climbs)
    ______________________________
     
    YO’BILITY
     
    7.15am Southside Vidafit
    ______________________________
  • Friday 7 July 2017

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit)
     
    ** NO AFTERNOON CLASSES DUE TO SUPER SERIES
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm
     
    ** NO 5.15PM CLASS DUE TO SUPER SERIES
     
    2 Rounds of 4 min AMRAP –
    100m Sprint
    5 Strict Pull Ups
    10 KB SDHP 32kg/24kg
     
    2 Rounds of 4 mins AMRAP
    5 Cal Row Sprint
    5 Rock Press
    10 Alt Lunges with Bar 20kg/17kg
     
    2 Rounds of 4 mins AMRAP –
    5 Cal Air Bike Sprint
    10 DB Snatches 20kg/15kg
    10 Russian Twists with Dumbell 20kg/15kg
     
    *1 min rest between rounds –
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm
     
    ** NO AFTERNOON CLASSES DUE TO SUPER SERIES
     
    STRENGTH
     
    Every 1 min 30 secs for (6 rounds)
     
    Deadlifts –
    2 sets x 5 Reps 70%
    2 sets x 3 Reps 80%
    2 sets x 2 Reps 85%
     
    CONDITIONING –
     
    PERFORMANCE –
     
    3 Rounds for time of –
     
    75 Double Unders
    50 Air Squats
    25/20 Cal Assault Bike
    10 Hand Release Push Ups
     
    FITNESS –
     
    3 Rounds for time of –
     
    60 Double Unders
    50 Air Squats
    20/15 Cal Assault Bike
    10 Push Ups
    ______________________________
  • Thursday 6 July 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, 5.30pm
     
    6 rounds of alternating stations –
    25 secs work/15 secs rest –
     
    1A – Sandbag Shuttle Run 25kg/15kg
    1B – Sandbag Thrusters 25kg/15kg
     
    2A – DB Row 12.5kg/8kg
    2B – DB Hammer Curl to Press 12.5kg/8kg
     
    3A – Overhead Weighted Box Step Ups 15kg/10kg 50cm
    3B – Log Jumps
     
    4A – Farmers Handle Deadlifts 15kg’s/10kg’s
    4B – Mountain Climbers
     
    5A – 7m Deadball Carry 27kg/20kg
    5B – Assault Bike
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PERFORMANCE –
     
    Strength –
     
    Every 1 min 30 secs for (6 rounds)
     
    3 Power Cleans + 3 Front Squats + 3 Jerks 80kg/60kg
     
    Conditioning –
     
    6 min AMRAP –
    10 Front Rack Lunges 60kg/40kg
    10 Burpee Box Overs 60cm/50cm
     
    REST 3 mins
     
    6 min AMRAP –
    20/15 Cal Row Sprint
    15 GHD Sit Ups
    5 Bar Muscle Ups
     
    FITNESS –
     
    Strength –
     
    Every 1 min 30 secs for (6 rounds)
     
    3 Power Cleans + 3 Front Squats + 3 Jerks 60kg/40kg
     
    Conditioning –
     
    6 min AMRAP –
    10 Front Rack Lunges 50kg/30kg
    10 Burpee Box Overs 60cm/50cm
     
    REST 3 mins
     
    6 min AMRAP –
    15/10 Cal Row Sprint
    10 GHD Sit Ups
    5 Chest to Bar Pull Ups
    ______________________________
  • Wednesday 5 July 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, 5.30pm
     
    Complete AMRAP in 22 mins –
     
    30 Jumping Pull Ups or Pull Ups
    30 KB Swings 24kg/16kg
    30 Deadball Squat 20kg/15kg
    30 Cal Row
    30 Burpees
    30 Alt Plate Lunge with Twist 20kg/15kg
    30 Ab Mat Sit Ups
     
    *every 3 mins complete a 150m sprint
    ______________________________
     
    HARDCORE – 5.30am
     
    EMOTM 6 mins –
    Odd – 5 Pikes + 5m Crocodile Walk Forward and Backward
    Even – AMRAP of Landmine Russian Twist 15kg/20kg
     
    EMOTM – 6 mins
    Odd – 10 Hollow Rocks + 10 sec Hollow Hold
    Even – 10 Arch Rocks + 10 sec Arch Hold
     
    EMOTM – 6 mins
    Odd – 6 Ring Rows + 5 Sec Hold on last rep
    Even – 20 sec Hanging Support Hold or 20 sec Hanging L Support Hold
    ______________________________
     
    FRUNNING – 6.15am
     
    For Time complete
     
    500m
    400m
    300m
    200m
    100m
    100m
    200m
    300m
    400m
    500m
     
    *Rest 1 min between each run
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    Working in partners – alternating every 2 mins rounds (30 secs rest)
     
    Station 1 –
    P1 – 4 x 20 sec Bag Sprint/10 Sec Rest
    P2 – 5 x Plyometric Push Ups + 5 Rebound Box Jumps
     
    Station 2 – Partners glove and pads –
    10 Punches + Squat to knee + 2 Burpees (both)
     
    Station 3 – P1 20 Punches ½ combo, 10m Shuttle Run, 5 Jump Squats, 10m Shuttle Run
    Pad Holder – while running max jump lunges
     
    Station 4 –
    Partner 1 – 2 mins Max Cal Air Dyne
    Partner 2 – 2 mins Max Double Unders or Single Skips
    ______________________________
     
    SKILLZ – 5.15pm
     
    Toes to Bar – Week 1
    ______________________________
  • Tuesday 4 July 2017

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am (Mummafit), 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 –
    10m Shuttle Run + 5 Plate Ground to Overhead 20kg/15kg + 10m Shuttle Run
     
    EMOTM 4 mins –
    8 Burpee Bar Touches
     
    EMOTM 4 mins –
    10 Landmine Jump Squats + 5 Landmine Press 30kg/20kg
     
    EMOTM 4 mins –
    10 DB Bench Press 15kg/10kg + 5 Push Ups
     
    EMOTM 4 mins –
    8 Rows + 8 Good Mornings
     
    EMOTM 4 mins –
    5m Bear Crawl with dead ball push 25kg/20kg
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PERFORMANCE –
     
    PART A –
     
    EMOTM 15 mins –
    Min 1 – X Strict C2B
    Min 2 – X Strict HSPU
    Min 3 – X Pistols
     
    PART B –
     
    EMOTM 6 mins –
    5 Burpees + 5 Power Cleans + 5 Jerks 60kg/40kg
     
    Rest 1 min
     
    EMOTM 6 mins –
    Odd – 12/9 Cal Bike Sprint
    Even – 200m Sprint
     
    FITNESS –
     
    EMOTM 15 mins –
    Min 1 – X Strict Pull ups
    Min 2 – X HSPU
    Min 3 – X Pistols
     
    PART B –
     
    EMOTM 6 mins –
    4 Burpees + 4 Power Cleans + 4 Jerks 50kg/30kg
     
    Rest 1 min
     
    EMOTM 6 mins –
    Odd – 10/7 Cal Bike Sprint
    Even – 100m Sprint
    ______________________________
  • Monday 3 July 2017

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am (Mummafit), 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 min AMRAP –
    150m Sprint
    10m Sandbag Walking Lunge 25kg/15kg
    150m Sprint
    10m Sandbag Walking Lunge 25kg/15kg
    6 min AMRAP –
    10 Deadball Slam Burpees 20kg/15kg
    10 Deadball Over Shoulder 20kg/15kg
    10 Deadball Thrusters 20kg/15kg
     
    6 min AMRAP –
    5 Half Hindu Push Ups
    10 KB Swings 24kg/16kg
    15 Box Overs 60cm/50cm
     
    *1 min 30 sec rest between each AMRAP
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    EMOTM 4 mins –
    3 Snatch Balance 60%
     
    Rest 2 mins
     
    EMOTM 6 mins –
    Snatch Pull + Power Snatch + Squat Snatch @ 75%-80%
     
    Conditioning –
     
    PERFORMANCE –
     
    5 Rounds for time of –
     
    12 Alt Tng DB Snatches 25kg/17.5kg
    12 Toes to Bar (6 + 6)
    12 Box Jumps 60cm/50cm
     
    FITNESS –
     
    6 Rounds for time of –
     
    12 Alt Tng DB Snatches 22.5kg/15kg
    12 Toes to Bar (6 + 6)
    12 Box Jumps 60cm/50cm
    ______________________________
  • Sunday 2 July 2017

    V45 NORTHSIDE – 7.00am, 7.45am

    “FOR TIME complete”

    *Begin each round of reps with a 300m sprint.

    30-20-10

    Cal Row
    DB Snatches 20kg/15kg
    Burpees
    Box Jumps 60cm/50cm

    *2 Rope Climbs at the end of each round

    *** Please make sure you wear a rope climbing sock or long tights.
    ______________________________

    OPEN FLOOR – 8.00am
    ______________________________

  • Friday 30 June 2017

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am (Mummafit), 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
     
    Every 3 mins for 21 mins complete 1 round of –
     
    300m (F) or 200m Run (L)
    5 Burpee Bar Touches
    6 KB Swing 28kg/20kg (F) 24kg/16kg (L)
    7 Weighted Box Up and Overs 50cm 15kg/10kg
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    EMOTM 10 mins –
    Odd – 3 Snatch Pull @ 105%
    Even – 3 Power Snatch @ 80%
     
    Conditioning –
     
    PERFORMANCE –
     
    10 Deadlifts 120kg/80kg
    30/25 Cal Bike
    10 Ring Muscle Ups
     
    8 Deadlifts 130kg/90kg
    24/19 Cal Bike
    8 Ring Muscle Ups
     
    6 Deadlifts 140kg/100kg
    18/13 Cal Bike
    6 Ring Muscle Ups
     
    4 Deadlifts 150kg/110kg
    12/8 Cal Bike
    4 Ring Muscle Ups
     
    FITNESS –
     
    10 Deadlifts 80kg/60kg
    25/20 Cal Bike
    10 Chest to Bar Pull Ups
     
    8 Deadlifts 90kg/70kg
    20/15 Cal Bike
    8 Chest to Bar Pull Ups
     
    6 Deadlifts 100kg/80kg
    15/10 Cal Bike
    6 Chest to Bar Pull Ups
     
    4 Deadlifts 110kg/90kg
    10/5 Cal Bike
    4 Chest to Bar Pull Ups
    ______________________________

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