Today's wod

  • Monday 18 February 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
     
    Complete AMRAP in 21 mins of –
     
    500m Run
    50 Air Squats
    400m Run
    40 Ab Mat Sit Ups
    300m Run
    30 KB Swings 28kg/20kg (F) 24kg/16kg (L)
    200m Run
    20 HR Push Ups
    100m Run
    10 Deadball Over Shoulder AHAP
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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 17 February 2019

    V45 – 7.00am, 7.45pm
     
    For time complete –
     
    50/40 Cal Bike
    60 Wall Balls 9kg/6kg
    50/40 Cal Row
    40 KB Swings 32kg/24kg
    50/40 Cal Row
    20 Burpee Box Overs 60cm/50cm
    50/40 Cal Bike
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    OPEN FLOOR – 8.00am
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  • Saturday 16 February 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 complete –
     
    Buy in –
    100 Double Unders
     
    3 Rounds of –
     
    400m Run
    21 Pistols
    15 Pull Ups
    9 2xDB Shoulder to OH 22.5kg/17.5kg
     
    Cash out –
    100 Double Unders
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    YO’BILITY – 7.15am
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  • Friday 15 February 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
     
    HURRICANE – Fast Paced and Frantic!
     
    Fitness –
     
    5 Rounds “FOR TIME” of –
     
    Run 300m
    10 Lateral Hurdle Burpees
    10 KB SDHP 32kg/24kg
    10 Single Arm Thruster 20kg/15kg
     
    *Rest 1 minute at the end of each round
     
    Lifestyle –
     
    5 Rounds “FOR TIME” of –
     
    Run 300m
    10 Burpees
    10 KB SDHP 28kg/20kg
    10 Single Arm Thruster 15kg/10kg
     
    *Rest 1 minute at the end of 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
    ___________________________
     
    VIDA KIDS – 3.20pm, 3.50pm
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  • Thursday 14 February 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
     
    EMOTM 6 mins –
    Odd – 8/6/4 Back Squats
    Even – 8/6/4 DB Bench Press
     
    EMOTM 6 mins –
    Odd – 8/6/4 Reps of Deadball Over Shoulder
    Even – 8/6/4 Reps Strict Press
     
    EMOTM 6 mins –
    Odd – 40 secs OH Weighted Sit Ups
    Even – 40 sec Plank Hold
     
    *Rest 1 min between each EMOTM
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    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * full workout in members app
    ___________________________
  • Wednesday 13 February 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
     
    Fitness
     
    AMRAP in 24 mins –
    300m Run
    12 Burpee box jump over 50cm
    12 2xDb push press 22.5/15kg
    12 T2b
    12 Air Squats
    2 Rope Climbs (4m)
    *10/7kg Vest
     
    Lifestyle
     
    AMRAP in 24 mins –
    300m Run
    12 Burpee box jump over 50cm
    12 2xDb push press 17.5/12.5kg
    12 K2C
    12 Air Squats
    2 Rope Climbs (4m)
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    BARBELL SWELL – 4.45am, 9.00am & 5.15pm
     
    Back Squat –
    4 sets of
    10 back squats @ 65% + max set of heavy wall ball 12kg/9kg
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    HARDCORE – 5.30am & 4.30pm
     
    AMRAP in 23 mins of –
     
    10 ring push ups
    10 Pike Sliders
    30 sec one arm plank
    30 Sec reverse Plank
    3 L-sit Pull Ups
     
    * rest 2.00 between sets
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    CROSSBOX – 5.15pm, 6.00pm
     
    Complete 22 min AMRAP –
     
    50 Double Unders
    15 Air Squats
    30 Hard Punches ½
    15 Box Jump Overs 60/50cm
    30 secs Punching 1/2 (sprint)
    15 1 x Dumbell Shoulder to Overhead 22.5kg/15kg
    10 Combo’s 1/1/2
     
    *every 3 mins complete 100m run
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    VIDA KIDS – 3.20pm, 3.50pm
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    SKILLZ – 6.00pm
     
    Snatch For Beginners
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  • Tuesday 12 February 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
     
    1 min 45 secs to complete the following x 2 rounds –
     
    Station 1 – 400m / 300m Run
    Station 2 – 100m Farmers Carry *kb’s/farmers handle AHAP
    Station 3 – 12 Alt Front Rack Lunges
    Station 4 – 10 Renegade Rows
    Station 5 – 8 Deadball Clean and Press
    Station 6 – 400m / 300m 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
    ___________________________
     
    FRUNNING – 5.15pm
     
    AMRAP in 21 mins –
     
    400m Run
    3 x 5m Sled Push & Pull 100kg/140kg
    600m Bike
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  • Monday 11 February 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
     
    In 22 mins Complete –
     
    400m Run
    21 Pull Ups
    21 KB Swings 32kg/24kg
    21 Burpees
    400m Run
    15 Pull Ups
    15 KB Swings 32kg/24kg
    15 Lateral Hurdle Burpees
    400m Run
    9 Pull Ups
    9 KB Swings 32kg/24kg
    9 Burpee Box Jumps 60cm/50cm
    400m Run
     
    *Lifestyle – 300m Run/Ring Rows & KB 24kg/16kg
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    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * full workout in members app
    ___________________________
     
    VIDA KIDS – 3.20pm, 3.50pm
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  • Sunday 10 February 2019

    V45 – 7.00am, 7.45am
     
    For Time Complete:
     
    In Partners
    Buy in: 100 Double Unders
     
    100/80 Cal Row
    100 Wall Balls 9kg/6kg
    100/80 Cal Bike
     
    Cash out: 100 Double Unders
    *2 Burpee penalty each partner swap
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    OPEN FLOOR – 8.00am
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  • Saturday 9 February 2019

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    * full workout in members app
    ___________________________
     
    OPEN FLOOR – 8.00am
    ___________________________
     
    V45 SOUTHSIDE – 6.15am
     
    1.
    AMRAP in 4 mins –
    8 Burpees
    8 DB thruster@25/17.5kg
     
    2.
    AMRAP in 4 mins –
    7 Wall ball @9kg/6kg
    7 T2b
     
    3.
    AMRAP in 4 mins –
    6 Cal Assault Bike
    6 KB SDHP @32kg/24kg
     
    4.
    AMRAP in 4 mins –
    5 Deadlift@80/55kg
    5 Box jump@60cm/50cm
     
    5.
    AMRAP in 4 mins –
    4 Cal Row
    4 Pistols
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    YO’BILITY – 7.15am
     
    ROM WOD
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