Today's wod

  • Wednesday 17 January 2018

    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, 6.00pm
     
    In 5 min complete x 4 rounds – 2 mins rest between each round.
     
    400m Run
    10 Pull Ups or 10 Ring Rows
    10 Alternating Deadball Cleans AHAP
    10 Burpee Box Jumps 60cm/50cm
     
    Any remaining time in complete –
    RD 1 – Max Cal Row
    RD 2 – Max Double Unders
    RD 3 – Max Cal Bike
    RD 4 – Max Deadball over Shoulder AHAP
    ______________________________
     
    BARBELL SWELL – 4.45am & 9am
     
    4 rounds of every 75 secs complete 1 set of –
     
    1 – 3 Strict Press + 3 Push Press + 3 Push Jerks
    2 – 10 Back Squats
    3 – 5 Dumbell Bench Press + 5 Dumbell Push Ups
    4 – 5 Strict Weighted Pull Ups + 5 Strict Ring Dips
    ______________________________
     
    HARDCORE – 5.30am
     
    2 x 2 min AMRAP –
    10 Deadball Slams + 10 Deadball Russian Twist 10kg
     
    2 x 2 min AMRAP –
    10 GHD Sit Ups + 10 Back Extensions (floor)
     
    2 x 2 min AMRAP –
    Tabata Hollow Rocks (20 on / 10 off x 4)
    Tabata Hollow Hold (20 on / 10 off x 4)
     
    2 x 2 min AMRAP AMRAP –
    20 sec Handstand Hold + 10 Dumbell Strict Press 15kg/10kg
     
    *Rest 45 secs between each AMRAP
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6pm
     
    Working in PARTNERS complete –
     
    2 x 2 min AMRAP –
    100m Sprint + 10 Plate Ground to Overhead 20kg/15kg
     
    2 x 2 min AMRAP –
    On Bags – 10 Punches ½ + 2 Burpees
     
    2 x 2 min AMRAP – (in partners)
    Glove and Pad Drill
     
    2 x 2 min AMRAP –
    10 Cal Row Sprint + 10 Burpees over Rower
     
    *1 min REST between rounds and AMRAPS
    ______________________________
  • Tuesday 16 January 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, 6.00om
     
    EMOTM 4 mins –
    100m Run + 5 Plate Ground to Overhead 20kg/15kg
     
    EMOTM 4 mins –
    10 Wall Balls 9kg/6kg + 5 Toes to Bar or 5 Hanging L Raises
     
    EMOTM 4 mins –
    10 KB Swings 28kg/20kg + 5 OH Weight Plate Sit Ups 15kg/10kg
     
    EMOTM 4 mins –
    10 Deadball Squats AHAP
     
    EMOTM 4 mins –
    15/10 Cal Row + 5 DB Snatches 20kg/15kg
     
    *Rest 1 mins between each EMOTM
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PART A –
     
    15 mins to build to a heavy complex of –
    4 Deadlifts + 3 Hang Cleans + 2 Front Squats + 1 Jerk
     
    PART B –
     
    4 Rounds FOR MAX REPS of –
    30 secs WORK / 30 sec REST –
     
    Cal Bike
    Power Cleans 80kg/55kg
    Push Jerks 80kg/55kg
    Box Jumps 60cm/50cm
    ______________________________
     
    FRUNNING – 5.15pm
     
    5 Rounds of complete in 4 mins –
     
    200m Sprint
    15/10 Cal Bike
    AMRAP of Shuttle Runs
     
    *1 min REST Between each round
    ______________________________
  • Monday 15 January 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
     
    23 mins to complete 2 rounds of –
     
    200m Run
    25 Dumbell Alternating Lunge Steps 25kg/17.5kg
    200m Run
    25 KB SDHP 32kg/24kg
    200m Run
    25 Hand Release Push Ups
    200m Run
    25 Box Jumps 60cm/50cm
     
    Any remaining time –
    1 x attempt at MAX Plank Hold
     
    FITNESS –
     
    23 mins to complete 2 rounds of –
     
    200m Run
    20 Dumbell Alternating Lunge Steps 15kg/10kg
    200m Run
    20 KB SDHP 28kg/20kg
    200m Run
    20 Push Ups
    200m Run
    20 Box Step Ups 50cm/40cm
     
    Any remaining time –
    1 x attempt at MAX Plank Hold
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    EMOTM 9 mins –
     
    EMOTM 3 mins –
    3 Snatches
    Rest 1 min
    EMOTM 3 min –
    2 Snatches
    Rest 1 min
    EMOTM 3 min –
    1 Snatch
     
    FOR TIME Complete –
     
    75 Double Unders
    5 Rounds of Chest to Bar Cindy
    (5 C2B Pull Ups, 10 Push Ups, 15 Air Squats)
    50/40 Cal Row
    20 Squat Snatches 60kg/40kg
     
    FOR TIME Complete –
     
    75 Double Unders
    5 Rounds of Cindy
    (5 Pull Ups, 10 Push Ups, 15 Air Squats)
    40/30 Cal Row
    20 Squat Snatches 50kg/30kg
    ______________________________
  • Sunday 14 January 2018

    V45 – 7.00am, 7.45am
     
    In teams of 3 FOR TIME Complete –
     
    50 Cal Bike + 100 KB Swings 28kg/20kg
    40 Cal Bike + 80 Ab Mat Sit Ups
    30 Cal Bike + 60 Partner Wall Balls 9kg/6kg
    20 Cal Bike + 40 Dumbell Push Press 25kg/17.5kg
    10 Cal Bike + 20 Deadball Over Shoulder AHAP
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
  • Saturday 13 January 2018

    CROSSFIT – 6.00am, 7.00am
     
    FOR TIME complete –
     
    400m Run
    30 Box Jumps 60cm/50cm
    400m Run
    30 Power Cleans 60kg/40kg
    400m Run
    30 Front Squats 60kg/40kg
    400m Run
    30 Shoulder to Overhead 60kg/40kg
    400m Run
    15 Ring or Bar Muscle Ups
    ______________________________
     
    OPEN FLOOR – 8.00am
    ______________________________
     
    V45 SOUTHSIDE – 6.15am
     
    FOR TIME complete –
     
    300m Run
    30 Box Jumps 60cm/50cm
    300m Run
    30 Hand Release Push Ups
    300m Run
    30 KB Goblet Squat 32kg/24kg
    300m Run
    30 Plate Ground to Overhead 20kg/15kg
    300m Run
    30 Burpee Bar Touches
    ______________________________
     
    YO’BILITY – 7.15am
    ______________________________
  • Friday 12 January 2018

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15am, 6.00am
     
    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm
     
    3 mins for MAX REPS –
     
    Knees to Chest
    Deadball Over Shoulder
    Weighted Box Step Overs
    Push Press 30kg/20kg
    Cal Bike
     
    *90 secs REST between each
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    5 sets of 3 Back Squats @ 85%
     
    CONDITIONING –
     
    FOR TIME Complete –
     
    27-21-15-9 Reps of –
    Dumbell Thrusters 22.5kg/15kg
    Burpees
    Cal Row
    ______________________________
  • Thursday 11 January 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
     
    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
     
    *25 min Time Cap
     
    LIFESTYLE –
     
    5 Rounds “FOR TIME” of –
     
    Run 300m
    10 Burpees
    10 KB SDHP 28kg/20kg
    10 Single Arm Thruster 15kg/10kg
    *Rest 1 minute
     
    *25 min Time Cap
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PART A –
     
    4 Sets of –
    Max Strict Press 60% B/W + Max Strict Pull Ups
     
    *Rest 1 min between each round
     
    PART B –
     
    AMRAP in 3 mins –
    15/12 Cal Bike
    12 Power Snatches 42.5kg/30kg
     
    Rest 3 mins
     
    AMRAP in 3 mins –
    15/12 Cal Bike
    8 Power Snatches 50kg/35kg
     
    Rest 3 mins
     
    AMRAP in 3 mins –
    15/12 Cal Bike
    4 Power Snatches 60kg/42.5kg
    ______________________________
  • Wednesday 10 January 2018

    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, 6.00pm
     
    5 x AMRAP in 4 mins –
    1 min Rest between rounds
     
    50 Double Unders
    10 Deadball Cleans AHAP
    10 Burpee Box Jumps 60cm/50cm
    20/15 Cal Bike
    5 Man Makers 15kg/10kg
    5 Strict Pull Ups
    ______________________________
     
    BARBELL SWELL – 4.45am, 9am & 5.15pm
     
    EMOTM 4 mins –
    5 Push Press @ 0.75% B/W + 5 HR Push Ups
     
    Rest 1 min
     
    EMOTM 4 mins –
    5 Bent over Bar Row @ 0.75% B/W + 5 OH Ball Slams 20kg/15kg
     
    Rest 1 min
     
    EMOTM 4 mins –
    5 Front Squats @ 0.75% B/W
     
    Rest 1 min
     
    EMOTM 4 mins –
    30 sec Sled Push and Pull 2 x B/W
    ______________________________
     
    HARDCORE – 5.30am
     
    2 Rounds of –
     
    -1 min Max GHD’s or Overhead Plate Situps 15kg/10kg
    -1 min REST
     
    -1 Min Max Close Grip Push Ups
    -1 min REST
     
    -1 min Weighted V Ups
    -1 min REST
     
    -1 min Handstand Hold or Overhead Plate Hold 20kg
    -1 min REST
     
    -1 Min Max Strict Pull Ups
    -1 min REST
    ______________________________
     
    CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6pm
     
    In partners complete AMRAP in 20 mins –
     
    400m Weighted Run 20kg/15kg
    40 Plate Ground to Overhead 20kg/15kg
    40 Box Jumps 60cm/50cm
    20 Partner Push Ups
    20 Partner Situps
    200 Punches ½ combo
     
    FINISHER –
    CORE CIRCUIT
    ______________________________
  • Tuesday 9 January 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, 4.30am, 5.15am, 6.00pm
     
    3 alternating sets of –
    40 sec WORK / 20 sec REST
     
    1A – Back Squats 60kg/40kg
    1B – Ab Mat Sit Ups
     
    2A – Seated Dumbell Strict Press
    2B – Box Dips
     
    3A – KB Goblet Reverse Alt Lunges 28kg/20kg
    3B – Max Bike Effort
     
    4A – Deadball Slams 20kg/15kg
    4B – Alt One leg Plank
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PART A –
     
    EMOTM 3 mins – 3 Cleans + 1 Jerk 70-75%
    EMOTM 3 min – 2 Cleans + 1 Jerk 80-85%
    EMOTM 3 mins – 1 Clean + 1 Jerk 85%-90%
     
    PART B –
    15 min AMRAP –
     
    65/50 (P) 50/40 (F) Cal Assault Bike
     
    Then in remaining time AMRAP –
     
    6 Power Cleans
    80kg/55kg (P) 70kg/45kg (F)
    9 Toes to Bar
    12 Pistols
    ______________________________
     
    FRUNNING – 5.15pm
     
    Meet at the gym for a Field session – EMMAUS.
     
    -Chancellor Test
    -Glycolytical Test
    ______________________________
  • Monday 8 January 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
     
    In 22 mins complete –
     
    21-15-9 Reps of –
     
    Wall Balls 9kg/6kg
    KB Swings 28kg/20kg
    Box Jumps 60cm/50cm
    Deficit Push Ups
     
    *400m/300m Run at the beginning of each round
     
    Any remaining time complete –
    10 Mountain Climbers + 3 Burpee Tuck Jumps
    ______________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH –
     
    For 7 rounds every 90 secs complete complex of –
    1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch
     
    CONDITIONING –
     
    PERFORMANCE –
     
    4 Rounds FOR TIME –
     
    200m Run
    5 Ring Muscle Ups
    10 Squat Snatches 60kg/40kg
    20 Box Jumps 60cm/50cm
     
    FITNESS –
     
    4 Rounds FOR TIME –
     
    200m Run
    7 Chest to Bar Pull Ups
    10 Squat Snatches 50kg/30kg
    20 Box Jumps 60cm/50cm
    ______________________________

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