Today's wod

  • Saturday 20 April 2019

    CROSSFIT 7AM ONLY
     
    EASTER SCAVENGER HUNT
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    LIFT OFF – 8.00am
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  • Friday 19 April 2019

    CROSSFIT 6AM & 7AM ONLY
     
    AMRAP in 24 min –
    400m Run
    12 Wall Ball 9/6
    12 Cal row
    12 Ring Dips
    12 Deadlift 85/60kg
    12 Lateral Bar burpees
    12 Pull Ups
    100m Deadball Carry
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  • Thursday 18 April 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
     
    8mins to complete 4 supersets at each station –
    1a. 8/6/4/2 Heavy Wall Balls
    1b. 8/6/4/2 Strict Pull Ups
     
    2a. 8/6/4/2 KB Split Squat (each leg)
    2b. 8/6/4/2 DB Half Kneeling Press
     
    3a. 8/6/4/2 Fat Bar Deadlift
    3b. 8/6/4/2 Deadball Floor Press
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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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  • Tuesday 16 April 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 EMOTMs alternating between a and b –
    1a. 150m/100m Run
    1b. 4 x 10m Suitcase Carry 20/10kg
     
    2a. 12 Back Squats
    2b. 12 OH Weight Plate Sit Ups 15kg/10kg
     
    3a. 12 Push ups
    3b. 12 (6+6) KB Snatch Reverse Lunge 20/12kg
     
    4a. 12 Alt Renegade Rows
    4b. 40 sec Bike SPRINT
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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
     
    5 x 100m SPRINTS
    *rest 1 min between each effort
     
    5 min MAX distance Run
    Rest 3 mins
    4 min MAX distance Run
    Rest 2 mins
    3 mins MAX distance Run
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  • Monday 15 April 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
     
    FOR TIME complete 27-21-15-9 reps of –
     
    Wall Balls 9/6kg(F), 6/4kg(L)
    KB Swings 28kg/20kg(F), 20/16kg(L)
    Box Jumps 60cm/50cm
     
    *400(F) / 300m(L) Run to begin each round
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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 14 April 2019

    V45 – 7.00am, 7.45am
     
    3 rounds of 5 mins –
    0-2 min -500m(F) / 400m(L) row
    2-3 min -1xKB OH lunge 24/16kg(F), 20/12kg(L)
    3-4 min -Deadball Cleans AHAP
    4-5 min -Dumbell Push Press 22.5/15kg(F), 15/10kg(L)
     
    *Rest 2 mins between each round
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    OPEN FLOOR – 8.00am
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  • Saturday 13 April 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- 2 Rounds
    Run 500m
    12 Pull Ups(F), Ring Rows(L)
    15 Deadball Squats 45/35kg(F), 35/25kg(L)
    18 Box Jumps 60cm/50cm
    21 Ab mat sit ups
    80 Double Unders
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    YO’BILITY – 7.15am
     
    – ROM WOD
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  • Friday 12 April 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
     
    A) Every 5 mins for 3 rounds complete a super set of:
    – 8 x Deadlifts
    – 10 x seated overhead DB press
    – 12 x KB reverse lunges
    – 45 sec side plank each side
     
    B) SPRINT finisher – 2 rounds of:
    12 1xDB Box Overs 25/17.5kg
    12 Burpees
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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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  • Thursday 11 April 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
     
    A) Every 5 mins for 3 rounds complete a super set of:
    – 8 x Deadlifts
    – 10 x seated overhead DB press
    – 12 x KB reverse lunges
    – 45 sec side plank each side
     
    B) SPRINT finisher – 2 rounds of:
    12 1xDB Box Overs 25/17.5kg
    12 Burpees
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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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  • Wednesday 10 April 2019

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am, 3.45pm, 4.30pm
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
     
    3 Rounds “For Time”-
    Run 500m(F), 400m(L)
    20 Box Jumps 60/50cm
    15 1 Arm DB Thrusters 22.5/15kg(F), 17.5/12.5kg(L)
    10 GHD Sit Ups(F), OH Weighted(L)
    5 Deadball Cleans 65/45kg(F), 55/35kg(L)
    2 Rope Climbs
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    BARBELL SWELL – 4.45am, 9.00am, 5.15pm
     
    Front Squats – 5×4@75%
    Super set with
    Dumbell Bench Press – 5×8
    *Rest 2:30 after each set
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    HARDCORE – 5.30am, 4.30pm
     
    AMRAP for Quality in 24 mins
     
    20 Weighted Hollow Rocks 5kg
    20 Step Glute Bridge March
    20m Farmers Carry 25kg/15kg
    10m Weighted Bear Crawl 15kg/10kg
    3 Tempo Strict Pull Up (3/2/3/0)
    *Rest 2 mins after each round
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    CROSSBOX – 5.15pm, 6.00pm
     
    Every 5 mins for 4 Rounds complete–
    100m Sandbag Carry
    50 Fast Punches 1/2 Combo
    10 Dumbell Front Rack Alt Lunges 15kg/10kg
    10 Deadball Over Shoulders 27kg/20kg
    10 KB Swings 24kg/16kg
    50 Fast Punches 1/2 Combo
    100m Sandbag Carry
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    VIDA KIDS – 3.20pm, 3.50pm
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    SKILLZ – 6.00pm
     
    -Butterfly Pull ups
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