Today's wod

  • 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
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  • 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
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  • 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
    ______________________________
  • Sunday 17 September 2017

    Complete AMRAP in 22 mins of –
     
    FITNESS –
     
    500m Run
    50 Air Squats
    400m Run
    40 Knees to Chest
    300m Run
    30 DB Snatches 22.5kg/17.5kg
    200m run
    20 Hand Release Push Ups
    10 Cal Assault Bike Sprint
     
    LIFESTYLE –
     
    400m Run
    40 Air Squats
    300m Run
    30 Hanging Knee Raises (knees above hip)
    200m Run
    20 DB Snatches 15kg/10kg
    100m run
    10 Hand Release Push ups
    5 Cal Assault Bike Sprint
    ______________________________
  • Saturday 16 September 2017

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    PERFORMANCE –
     
    Complete 3 Rounds of –
    400m Run
    20 Wall Balls 10kg/6kg
    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 Wall Balls 10kg/6kg
    10 DB over Shoulder 35kg (80) / 27kg (60lb)
     
    Straight into –
     
    Complete 3 rounds –
     
    4 Rope Climbs
    10 DB Hang Clean and Jerks 15kg/10kg
    20 Burpees
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    Complete 3 Rounds of –
     
    300m Run
    20 Wall Balls 10kg/6kg
    10 KB Swings 28kg/20kg
     
    Straight into –
     
    Complete 3 rounds –
     
    4 Strict Pull Ups
    10 Push Press 20kg/15kg
    20 Burpees
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________
  • Friday 15 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
     
    Every 3 mins for 21 mins complete 1 round of –
     
    300m (F) or 200m Run (L)
    5 Burpee Bar Touches
    6 Deadball Over Shoulder
    7 1 X DB Weighted Box Up and Overs 50cm 15kg/10kg
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PART A – EMOTM 12 mins
     
    Min 1 – 3 – 4 Strict Press 65%
    Min 4 – 6 – 3 Push Press 75%
    Min 7 – 9 – 2 Push Jerks 80%
    Min 10 – 12 – 1 Split Jerk 85%
     
    PART B –
     
    EMOTM 16 mins 4 Rounds –
     
    Min 1 – 21/16 (P) 16/12 (F) Cal Row
    Min 2 – 15 Box Overs 60cm/50cm
    Min 3 – 9 Deadlifts @ 70%
    Min 4 – Rest
    ______________________________
  • Thursday 14 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
     
    Complete AMRAP in 5 mins of –
    5m Deadball Shuttle 27kg/20kg
    10 Deadball Cleans 27kg/20kg
    5m Deadball Shuttle 27kg/20kg
    10 Deadball Alt Lunges 27kg/20kg
    Complete AMRAP in 5 mins
    5 Ring Rows
    10 Dumbell Thrusters 17.5kg/12.5kg
    Complete AMRAP in 5 mins of –
    5 Cal Assault Bike Sprint
    10 Farmers Handle Deadlifts 15’s/10kg Plates
    Complete AMRAP in 5 mins of –
    5 Landmine Clean and Press 25kg/15kg
    10 Pike Sliders
    *1 min REST between each AMRAP.
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    EMOTM 12 Mins – (4 Rounds)
     
    Min 1 – 5 Strict C2B + 20 Double Unders
    Min 2 – 5 Deficit SHSPU 20kg + 10 Pistols
    Min 3 – 7 KB Swings + 7 Toes to Bar
     
    CONDITIONING –
     
    FOR TIME Complete –
     
    1km Run (P) / 800m (F)
    30 Thrusters 50kg/35kg (P) 40kg/25kg
    30 Chest to Bar Pull Ups
    30 Lateral Bar Burpees
    1.2km Row (P) / 1km Row (F)
    ______________________________
  • Wednesday 13 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 –
     
    FOR TIME Complete AMRAP in 24 mins of –
     
    1km Run
    1.2km (M)/ 1km (F) Row
    60 KB Swings 24kg/16kg
    60 Wall Balls 9kg/6kg
    40 Pull Ups
    40 Push Ups
    20 Hurdle Burpees
    20 Dumbell Goblet Squats 30kg/20kg
     
    LIFESTYLE –
     
    FOR TIME Complete AMRAP in 24 mins of –
     
    800m Run
    1km (M)/ 800m (F) Row
    60 KB Swings 20kg/12kg
    60 Wall Balls 9kg/6kg
    40 Jumping Pull Ups
    40 Push Ups
    20 Burpees
    20 Dumbell Goblet Squats 20kg/15kg
    ______________________________
     
    BARBELL SWELL – 4.45am & 9am
     
    Challenge your physical and mental strength today with Barbell Swell.
    ______________________________
     
    HARDCORE – 5.30am
     
    Condition your CORE to be tight!
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6pm
     
    Complete AMRAP in 22 mins of –
     
    10 DB Goblet Squats 30kg/20kg
    20 Combo’s 1/2 Hard Punches
    10 Box Up and Overs 60/50cm
    20 Body Rips
    10 Deadball Shoulder to Overhead 27kg/20kg
    20 secs bag sprint (punching fast)
     
    *every 3 mins complete 100m run
    ______________________________
     
    SKILLZ – 5.15pm
     
    – Pistols
    ______________________________
  • Tuesday 12 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
     
    3 Rounds for MAX Reps –
     
    Round 1 – 50 secs on / 10 secs off
    Round 2 – 40 secs on / 15 secs off
    Round 2 – 30 sec on / 20 secs off
     
    Cal Bike
    Hanging L Kicks or Laying Leg Raises
    DB Bench Press 15kg/10kg
    Plate Ground to Overhead 20kg/15kg
    Front Squats 26kg/20kg
    KB SDHP 32kg/24kg
    2 Step Plank or Plank Hold
    Deadball Shuttles 27kg/20kg
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    Every 3 mins complete for 12 mins (4 Rounds) –
    10 Power Clean and Jerks
    *increase weight each set
     
    CONDITIONING –
     
    PERFORMANCE –
     
    5 Rounds for time –
     
    20/15 Cal Bike
    10 Lateral Bar Burpees
    5 Cleans 80kg/60kg
    2 Legless Rope Climbs
     
    FITNESS –
     
    5 Rounds for time –
     
    15/10 Cal Bike
    10 Lateral Bar Burpees
    5 Cleans 60kg/45kg
    2 Rope Climbs
    ______________________________
     
    FRUNNING – 5.15pm
    Test your conditioning with Pyramid runs.

    ______________________________

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