Today's wod

  • Monday 17 June 2019

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am, 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    Buy in- 600(F)/500m(L) Run
    Then into 6 Rounds of–
    6 Pull Ups(F)/Ring Rows(L)
    6 Rock Press
    6 KB Swings 32/24kg(F), 24/18kg(L)
    6 Burpees
    6 Deficit Push Ups 10kg (F)/ Push ups(L)
    Cash Out- 600(F)/500m(L) Run
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    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * Full workout in members app
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    VIDA KIDS – 3.20pm, 3.50pm
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  • Sunday 16 June 2019

    V45 – 7.00am, 7.45am
     
    For 30 mins In teams of 3 or 4 complete –
    Max Distance Row
     
    *After each effort must complete
    5 Pull Ups/5 Ring Rows+ 10 Push Ups+ 15 Air Squats
    *Every 4 mins as team must complete a 200m run
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    OPEN FLOOR – 8.00am
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  • Saturday 15 June 2019

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    * Full workout in members app
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    OPEN FLOOR – 8.00am
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    V45 SOUTHSIDE – 6.15am
     
    400m Run
    10 Thrusters 20/15kg
    15 Burpees
    20 1 x DB Hang Clean 20/15kg
    25 Ab Mat Sit Ups
    30 Box Jumps 60/50cm
    3 Rope Climbs 4m
    30 Box Jumps 60/50cm
    25 Ab Mat Sit Ups
    20 1 x DB S2OH 20/15kg
    15 Burpees
    10 Thrusters 20/15kg
    400m Run
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    YO’BILITY – 7.15am
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  • Friday 14 June 2019

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am, 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm
     
    2 x 9min AMRAPS with 3min rest between –
    1) 200m Run +20 Air Squats +12 Burpees
     
    2) 5 Deadball Cleans R side AHAP +10m Carry +5 Deadball Cleans L Side +10m Carry +30 Double Unders +10 push ups
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    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * Full workout in members app
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  • Thursday 13 June 2019

    CROSSFIT

    SHOW HOLIDAY –7AM CLASS ONLY

    * Full workout in members app
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  • Wednesday 12 June 2019

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am, 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    AMRAP in 21 mins of –
    Buy in – 1 x 1200m Run(F), 800m(L)
    Into
    50 Wall Balls 10/6kg(F), 6/4kg(L)
    40 Pull Ups(F), Ring Rows(L)
    30/25 Cal Bike(F), 20/14(L)
    20 Burpee Box Jumps 60/50cm
    10 Deadball Slams 25/20kg
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    BARBELL SWELL – 4.45am, 9.00am, 5.15pm
     
    A) 9 mins to complete
    15-12-9 Reps
    Front Squats (from ground)
    *5+5 1xKB Push Press between set
     
    *Rest 3 mins
     
    B) 9 mins to complete
    3 x 10 Reps of Deadlifts
    *5 Strict Weighted Pull Ups between set
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    HARDCORE – 5.30am
     
    4 x 5 min AMRAPs with 1:30min rest between
    1) 10 GHD Sit Ups +10 Back Extensions +10 Hollow Rocks +10 HR Push Ups
     
    2) 1 min Plank Hold +30 sec Side Plank Hold (each side)
     
    3) 30sec 2xKB Wall Sit Hold +10 Russian Twists 10kg +10 Plank Saws (feet sliders)
     
    4) Ascending Ladder of 1/2/3/4 etc reps –
    Unbroken Toes to Bar/Hanging L Kicks
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    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    AMRAP 1 – 3 x 3:30min Rounds –
    100 Fast Punches ½ Combo
    10 Box Jumps 60cm/50cm
    10 Burpees
    5 Double Rope Slams
     
    AMRAP 2 – 3 x 3:30min Rounds –
    100m Sprint
    10 Combos 1/1/2/Rip/Rip
    10 Deadball Slams 15kg/10kg
    10 Overhead Deadball Sit Ups 15kg/10kg
    *45 sec rest between rounds
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    VIDA KIDS – 3.20pm, 3.50pm
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    SKILLZ – 6.00pm
     
    Rope Climbs and Wrap Clamps
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  • Tuesday 11 June 2019

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am, 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    4 x 6min alternating EMOTMs–
    1A- 4 x 10m OH Plate Carry 20/15kg
    1B- 8 Back Squats
     
    2A- 8 Dumbell Bench Press
    2B- 30 sec Plank Hold
     
    3A- 30 sec Bike SPRINT
    3B- 6 Deadball over Shoulder AHAP
     
    4A- 12 x KB SDHP 32/24kg
    4B- 30 sec Sled Push/Pull 20/10kg
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    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * Full workout in members app
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    FRUNNING – 5.15pm
     
    Complete 3 Rounds FOR TIME of –
     
    200m Run /150m Run
    400m Run /300m Run
    600m Run /500m Run
     
    *Rest 1 min between intervals and rounds
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  • Monday 10 June 2019

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am, 3.45pm, 4.30pm, 5.15pm, 6.00pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    3 Rounds for time
    400m(F), 300m(L) Run
    30 Box Jumps 60/50cm(F), Step Ups(L)
    20 KB Swings 28/20(F), 20/12(L)
    10 DB Thrusters 22.5/15(F), 15/10(L)
    200m Row
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    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * Full workout in members app
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    VIDA KIDS – 3.20pm, 3.50pm
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  • Sunday 9 June 2019

    V45 – 7.00am, 7.45am
     
    In Partners, complete AMRAP in 22 mins of –
    25/20 Cal Bike
    40 T2B
    25/20 Cal Row
    30 Box Jumps 60/50cm
    300m Run
    20 Burpees
    10 Rope Climbs 4m
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    OPEN FLOOR – 8.00am
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  • Saturday 8 June 2019

    CROSSFIT NORTHSIDE – 6.00am, 7.00am

    * Full workout in members app
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    OPEN FLOOR – 8.00am
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    V45 SOUTHSIDE – 6.15am

    For time –
    400m run(F), 300m(L)
    20/15 Cal Bike
    10 Deadlift 100/70(F), 80/55(L)
    400m run(F), 300m(L)
    12/8 Cal Bike
    10 Deadlift 100/70(F), 80/55(L)
    400m run(F), 300m(L)
    8/5 Cal Bike
    10 Deadlift 100/70(F), 80/55(L)
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    YO’BILITY – 7.15am
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