Today's wod

  • Friday 5 July 2019

    CROSSFIT

    A) Back squat – 3×4@80%

    B) For Time –

    400m Run

    12 SHSPU

    12 DB Bench Press 30/22.5kg

    400m Run

    9 SHSPU

    9 DB Bench Press 30/22.5kg

    400m Run

    6 SHSPU

    6 DB Bench Press 30/22.5kg

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    V45

    For 2 rounds every 3 mins complete-

    1 – 500m(F)/400m(L) Run

    2 – 20 Wall Balls 9/6kg +15 KB Swings 28kg/20kg + 10 Burpees

    3 – 40/30 Cal Bike

    4 – 2 rds of 5 Deadball Clean and Jerks 35/25kg +10m OH Carry

     

  • Thursday 4 July 2019

    CROSSFIT

    A) EMOTM for 12 mins

    1-3) 2 snatch@80%

    4-6) 1 snatch@85%

    7-9) 1 snatch@90%

    10-12) 1 snatch@95%

    B) EMOTM 16 mins

    1 – 16/11 Cal AB

    2 – 16 T2b

    3 – 16/11 Cal row

    4 – 16 C2b

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    V45

    PART A- 12 mins AMRAP for QUALITY-

    6 Bent Over Barbell Rows

    6 Tempo Push Ups 2212

    8 Fat Bar Deadlifts

    8 Seated Dumbell Strict Press AHAP

    *REST 1min after each round

    PART B – 6 min AMRAP-

    100m SPRINT

    10 Air Squats

    10 Dumbell Snatches 22.5/15kg

     

  • Wednesday 3 July 2019

    V45

     

    3 Rounds for time –

    600m run

    25/18 cal Ab(F), 17/12(L)

    15 C2B(F), Ring Row(L)

    5 Deadball to Box 60/50cm 90/65kg(F), 55/45(L)

    *(F) 10/7 vest

  • Monday 24 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

    Complete AMRAP in 22 mins of –

    400m(F)/300m(L) Run
    18 Air Squats
    15/12 Cal Bike SPRINT
    12 2xKB Deadlifts 32/24kg(F), 24/16kg(L)
    9 HR Push Ups (F), Push Ups(L)
    6 Burpee Box Jumps(F)/Step ups(L) 60/50cm
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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 23 June 2019

    V45 – 7.00am, 7.45am

    6 mins to complete work at each station with 2 mins rest between –
    1) 1200m/1000m Row
    2) 1-2-3-4-5-6-7-8-9-10 Reps of 2xDB Squats 20kg/15kg +Hurdle Facing Burpees
    3) 600m Run +60 Double Unders +Max KB SDHP 32kg/24kg
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    OPEN FLOOR – 8.00am
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  • Saturday 22 June 2019

    CROSSFIT NORTHSIDE – 6.00am, 7.00am

    * Full workout in members app
    _________________________________________

    OPEN FLOOR – 8.00am
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    V45 SOUTHSIDE – 6.15am

    2 rounds for time-
    9 DBOS @55/35(F), 45/25(L)
    12 C2B(F), Pull ups(L)
    15 DB Goblet squat @25/20(F), 20/15(L)
    18 Box jump 60/50cm
    21 Plate ab Mat sit ups 20/15kg
    100 Double Unders(F)/150 Singles(L)
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    YO’BILITY – 7.15am
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  • Friday 21 June 2019

    V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am, 3.45pm, 4.30pm, 5.15pm

    V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm

    2 Rounds FOR TIME Complete–
    400m(F)/300m(L) Run
    25 Pull Ups(F)/Ring Rows
    35 Alt DB Snatch 25/17.5(F), 20/12.5(L)
    800m(F)/600m(L) Bike
    35 Air Squats
    25 KB Swings 28/20(F), 20/12(L)
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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
    ___________________________________________________

  • Thursday 20 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

    Every 4 mins for 24 mins (6 sets)-
    4 Front Squats
    4 DB Bench Press
    4 Fat Bar Deadlift
    4 Strict Press
    ______________________________________________

    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm

    * Full workout in members app
    ______________________________________________

  • 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
    ___________________________
     
    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
    ___________________________
     
    OPEN FLOOR – 8.00am
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