Today's wod

  • Wednesday 18 July 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, 6.00pm
     
    AMRAP in 6 mins –
    22/18 Cal Bike
    50 Dumbell Snatches 20kg/15kg
    *AMRAP of Burpees in remaining time
     
    AMRAP in 6 mins –
    30/20 Cal Row
    40 Pull Ups
    *AMRAP of Wall Balls in remaining time
    AMRAP in 6 mins –
    500m/400m Run
    50 Air Squats
    *Max Deadball over Shoulder in remaining time AHAP
     
    *REST 2 mins between each AMRAP
    _____________________________
     
    BARBELL SWELL – 4.45am, 9.00am & 5.15pm
     
    Back Squats –
    3 sets of 3 @ 2202 tempo
    3 sets of 3 AHAP
    _____________________________
     
    HARDCORE – 5.30am, 4.30pm
     
    PART A –
     
    3 Rounds of –
     
    20 GHD Sit Ups
    20 sec HEAVY Barbell Hold (out of racks)
    10m OH Fat Bar Walking Lunges 60kg/40kg
     
    *Rest 2 mins between each set
     
    PART B – SPRINT FINISHER
     
    15/10 Cal Bike Sprint
    15 Toes to Bar
    15/10 Cal Bike Sprint
    15 Hollow Rocks
    _____________________________
     
    CROSSBOX – 5.15pm, 6.00pm
     
    2 ROUNDS of 1 min WORKING MAX REPS at each station –
     
    5 Burpees + 5m Shuttle Run
    Bag Sprint 1/2
    Ab Mat Situps
    Body Rips
    Box Jumps 60cm/50cm
    Jump Squats
    Double Unders
    REST 1 min between rounds
    _____________________________
  • Tuesday 17 July 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 –
     
    EMOTM 24 mins (4 rounds) –
     
    Min 1 – 16 Wall Balls 10kg/6kg
    Min 2 – 16 KB SDHP 32kg/24kg
    Min 3 – 16 Box Jumps 60cm/50cm
    Min 4 – 16 Barbell Push Press 30kg/25kg
    Min 5 – 16 Cal Row
    Min 6 – REST
     
    LIFESTYLE –
     
    EMOTM 24 mins (4 rounds) –
     
    Min 1 – 12 Wall Balls 6kg
    Min 2 – 12 KB SDHP 28kg/20kg
    Min 3 – 12 Box Jumps 50cm
    Min 4 – 12 Barbell Push Press
    Min 5 – 12 Cal Row
    Min 6 – REST
    _____________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    14 min block to build into MFD –
    A – 1 Power Snatch + 1 Squat Snatch
    B – 1 Power Snatch
     
    CONDITIONING –
     
    PERFORMANCE –
     
    AMRAP in 2 mins –
    10 1 x DB OHS 22.5kg/15kg
    10 Power Snatches 35kg/25kg
     
    AMRAP in 2 mins –
    3 DB Squat Snatch 30kg/20kg
    3 Power Snatch 70kg/50kg
     
    AMRAP in 2 mins –
    10 Double DB Clean and Jerk 22.5kg/15kg
    10 Power Cleans 43kg/30kg
     
    AMRAP in 2 mins –
    3 Double DB Hang Squat Cleans 30kg/20kg
    3 Power Cleans 85kg/60kg
     
    *REST 2 mins between AMRAPS
     
    FITNESS –
     
    AMRAP in 2 mins –
    10 1 x DB OHS 17.5kg/10kg
    10 Power Snatches 30kg/20kg
     
    AMRAP in 2 mins –
    3 DB Squat Snatch 22.5kg/15kg
    3 Power Snatch 50kg/35kg
     
    AMRAP in 2 mins –
    10 Double DB Clean and Jerk 20kg/12.5kg
    10 Power Cleans 35kg/25kg
     
    AMRAP in 2 mins –
    3 Double DB Hang Squat Cleans 25kg/20kg
    3 Power Cleans 70kg/50kg
     
    *REST 2 mins between AMRAPS
    _____________________________
     
    FRUNNING – 5.15pm
     
    2 Rounds of –
     
    -In 4 mins Run 800m
    -In 3 mins Run 600m
    -In 2 mins Run 400m
     
    *REST 2 mins between rounds
    _____________________________
  • Monday 16 July 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 –

    20 min AMRAP –

    500m Run
    50 Alternating Lunge Steps
    40 Ab Mat Sit Ups
    30 KB Swings 28kg/20kg
    20 Hand Release Push Ups

    LIFESTYLE –

    20 min AMRAP –

    400m Run
    40 Alternating Lunge Steps
    30 Ab Mat Sit Ups
    20 KB Swings 24kg/16kg
    10 Hand Release Push Ups
    _____________________________

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

    15 min Block to build into MFD –

    A – Power Clean and Squat Clean
    B – Heavy Power Clean

    CONDITIONING –

    PERFORMANCE –

    3 ROUNDS FOR TIME –

    20/15 Cal Bike
    10 Front Squats 60kg/43kg
    40 Double Unders
    20 Deadlifts 60kg/43kg

    FITNESS –

    3 ROUNDS FOR TIME –

    16/11 Cal Bike
    10 Front Squats 50kg/35kg
    40 Double Unders
    20 Deadlifts 50/35kg
    _____________________________

  • Sunday 15 July 2018

    V45 – 7.00am, 7.45am
     
    Every 90 secs for 18 mins complete (3 rounds of) –
     
    Station 1 –
    300m or 200m Run
     
    Station 2 –
    20/15 or 17/12 Cal Bike
     
    Station 3 –
    12 Burpees
     
    Station 4 –
    30 Double Unders + 10m Sled Push and Pull
    _____________________________
     
    OPEN FLOOR – 8.00am
    _____________________________
  • Saturday 14 July 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    PERFORMANCE –
     
    FOR TIME Complete –
     
    800m Run
    25 Dumbell Hang Clean and Jerk 22.5kg/15kg
    20 Box Jumps 60cm/50cm
    5 Legless Rope Climbs
    400m Run
    5 Legless Rope Climbs
    20 Box Jumps 60cm/50cm
    25 DB Hang Clean and Jerks 22.5kg/15kg
    800m Run
     
    FITNESS –
     
    FOR TIME Complete –
     
    600m Run
    25 Dumbell Hang Clean and Jerk 20kg/12.5kg
    20 Box Jumps 60cm/50cm
    5 Rope Climbs (wrap)
    300m Run
    5 Rope Climbs (wrap)
    20 Box Jumps 60cm/50cm
    25 DB Hang Clean and Jerks 20kg/12.5kg
    600m Run
    _____________________________
     
    OPEN FLOOR – 8.00am
    _____________________________
     
    V45 SOUTHSIDE – 6.15am
     
    FOR TIME Complete –
     
    600m Run
    25 Dumbell Hang Clean and Jerk 22.5kg/15kg
    20 Box Jumps 60cm/50cm
    5 Rope Climbs
    300m Run
    5 Rope Climbs
    20 Box Jumps 60cm/50cm
    25 DB Hang Clean and Jerks 22.5kg/15kg
    600m Run
    _____________________________
     
    YO’BILITY – 7.15am
    _____________________________
  • Friday 13 July 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 –
     
    22 mins complete 3 ROUNDS FOR TIME of –
     
    400m Run
    21 KB Swings 28kg/20kg
    15 Burpee Box Jumps 60cm/50cm
    9 Deadball Over Shoulder AHAP
     
    LIFESTYLE –
     
    22 mins to complete 3 ROUNDS FOR TIME of –
     
    300m Run
    21 KB Swings 20kg/12kg
    15 Burpee Box Jumps 50cm
    9 Deadball Over Shoulder AHAP
    _____________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PART A –
     
    12 mins to build to a MAX Deadlift for today –
     
    PART B complete –
     
    15 Reps @ 50%
    10 Reps @ 75%
    5 Reps @ 85%
     
    PART C – ALL OUT SPRINT FOR TIME
     
    PERFORMANCE –
     
    25 Burpee Box Overs 60cm/50cm
    20/15 Cal Bike SPRINT
     
    FITNESS –
    20 Burpee Box Overs 60/50cm
    13/12 Cal Bike SPRINT
    _____________________________
  • Thursday 12 July 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
     
    PART A –
     
    Complete 3 Super Sets of –
     
    4 Dumbell Bench Press
    6 Fat Bar Deadlifts
    8 Alternating Front Rack Lunges
    *REST at the end of each super set
     
    PART B –
     
    Complete 3 Rounds of –
     
    3 x AMRAP in 1 min 30 secs of –
    100m Sprint + MAX WORK
     
    RD 1 – Push Ups
    RD 2 – Jump Lunges
    RD 3 – Ab Mat Sit Ups
    _____________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PART A –
     
    12 mins to build to a Max Clean and Jerk
     
    PART B –
     
    1 Clean and Jerk 85% of above every 30 secs for 5 mins
     
    PART C –
     
    PERFORMANCE –
     
    FOR TIME –
     
    40 Ring Dips
    30 Toes to Bar
    20 Strict HSPU
    10 Ring Muscle Ups
     
    FITNESS –
     
    FOR TIME –
     
    30 Box Dips
    25 Toes to Bar
    20 HSPU
    15 Chest to Bar Pull Ups
    _____________________________
  • Wednesday 11 July 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, 6.00pm
     
    2 ROUNDS OF –
     
    In 12 MINS on a RUNNING clock complete –
    Complete 3 ROUNDS of the following –
     
    200m Run
    3 Strict Pull Ups
    6 Alternating Dumbell Snatches 30kg/20kg
    9 KB Box Overs 28kg/20kg
     
    *Round 1 – AMRAP of Burpees in remaining time
     
    *Round 2 – AMRAP of Box Jumps in remaining time
     
    REST 3 mins between RD 1 & RD 2
    _____________________________
     
    BARBELL SWELL – 4.45am, 9.00am & 5.15pm
     
    Front Squats –
    4 sets of 3 @ 80%
    4 sets of 2 @ 85%
    _____________________________
     
    HARDCORE – 5.30am
     
    PART A – (WARM UP)
     
    3 Rounds of –
     
    40 sec Plank Hold
    10m Crocodile Walk
    10 Around the Worlds
     
    PART B –
     
    FOR TIME COMPLETE –
     
    16/12 Cal Row
    50 Ab Mat Sit Ups
    16/12 Row
    35 OH Weighted Sit Ups 15kg/10kg
    16/12 Row
    20 DB Weighted Ab Mat Sit Ups (heavy)
    _____________________________
     
    CROSSBOX – 5.15pm, 6.00pm
     
    2 ROUNDS OF –
     
    In 12 MINS on a RUNNING clock complete –
    Complete 3 ROUNDS of the following –
     
    200m Run
    100 Punches ½
    8 Deficit Push Ups (10kg plates)
    12 Alternating Jump Lunges
     
    *Round 1 – AMRAP of Burpees in remaining time
     
    *Round 2 – AMRAP of Box Jumps in remaining time
     
    REST 3 mins between RD 1 & RD 2
    _____________________________
     
    SKILLZ – 6.00pm
     
    WEEK 4 of Ring Muscle Up Block –
     
    -The catch
    -Jump Ring Muscle Ups
    -Spotted Ring Muscle Ups (if ready)
    _____________________________
  • Tuesday 10 July 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
     
    Alternating EMOTM 6 mins –
    Odd – 5 Deadball Push Up > Ground to OH
    Even – 35 sec Bike SPRINT
     
    REST 1 min
     
    Alternating EMOTM 6 mins –
    Odd – 5 Back Squats
    Even – 35 secs KB Swings AHAP
     
    REST 1 min
     
    Alternating EMOTM 6 mins –
    Odd – 5 Seated Dumbell Strict Press
    Even – 35 sec Plank HOLD (F, L, R)
    _____________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PERFORMANCE –
     
    SPRINT 1 –
    30/25 Cal Row
    21 Bar Muscle Ups
     
    REST 5 mins
     
    SPRINT 2 –
    500m Run
    15 Squat Snatches 60kg/43kg
     
    REST 5 mins
     
    SPRINT 3 –
    30/25 Cal Bike
    9 Deadlifts 170kg/115kg
     
    FITNESS –
     
    SPRINT 1 –
    25/20 Cal Row
    21 Chest to Bar Pull Ups
     
    REST 5 mins
     
    SPRINT 2 –
    400m Run
    15 Squat Snatches 50kg/35kg
     
    REST 5 mins
     
    SPRINT 3 –
    25/20 Cal Bike
    9 Deadlifts 130kg/90kg
    _____________________________
     
    FRUNNING – 5.15pm
     
    FIELD Session
    -Beep Test
    -Agility Courses
     
    *Meet at the gym at 5.10pm
    _____________________________
  • Sunday 8 July 2018

    V45 – 7.00am, 7.45am
     
    Complete 3 Rounds FOR TIME of –
     
    FITNESS –
     
    500m Run
    500m Row
    5 Rope Climbs
     
    LIFESTYLE –
     
    400m Run
    400m Row
    4 Rope Climbs
     
    *Please ensure you wear long tights or rope climbing socks!
    _____________________________
     
    OPEN FLOOR – 8.00am
    _____________________________

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