Today's wod

  • Wednesday 19 December 2018

    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 18 mins –
     
    2 rounds of –
    250m row
    10 hurdle facing burpees
    2 rounds of –
    15 DB thrusters 22.5kg/15kg
    30 double unders
    *wear a vest
     
    Lifestyle –
    AMRAP in 18 mins –
     
    2 rounds of –
    200m row
    10 hurdle facing burpees
    2 rounds of –
    15 DB thrusters 17.5kg/10kg
    30 double unders
    ___________________________
     
    BARBELL SWELL – 4.45am, 9.00am & 5.15pm
     
    Front squats –
     
    5 sets of
    6 @ 75% (as fast as possible) immediately followed by 15/10 cal Ab sprint
     
    *rest 4 mins between sets
    ___________________________
     
    HARDCORE – 5.30am & 4.30pm
     
    3 Super Sets –
     
    14 single leg DB RDL ( 7 each leg )
    14 ring push ups
    14 weighted ghd back extension
    14 Hollow Rock
    30 Sec Hollow Hold
    10m sled pull (heavy)
     
    Rest 2.30 mins between sets
    ___________________________
     
    CROSSBOX – 5.15pm, 6.00pm
     
    In partners complete alternating 1 min on / 1 min off for 22 mins –
     
    200m Run
    1 set of Double Unders (each)
     
    Then into AMRAP of –
     
    50 Hard Punches ½ Combo
    20 Box Jumps 60cm/50cm
    20 DB Thrusters 17.5kg/12.5kg
    20 Lateral Hurdle Burpees
    50 Hard Punches (each) 1/2 Combo
    ___________________________
     
    VIDA KIDS – 3.20pm, 3.50pm
    ___________________________
     
    SKILLZ – 6.00pm
     
    Beginner Lifting Class
    Clean and Jerk
    ___________________________
  • Tuesday 18 December 2018

    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 1 min 15 secs for complete –
     
    3 sets of 18/13 (NS) 15/10 (SS) Cal Bike SPRINT
    3 sets of 8 Push Press
    3 sets of 8 Dumbell Box Step Ups AHAP
    3 sets of 8 KB Swings AHAP
    3 sets of 10m 2 x KB/DB Walking Lunges
     
    *REST 1 min 15 secs between stations
    ___________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * full workout in members app
    ___________________________
     
    FRUNNING – 5.15pm
     
    ROW + RUN Pyramid 24 mins –
     
    Complete as many rounds as possible –
     
    100m Row + 100m Run
    200m Row + 200m Run
    300m Row + 300m Run
    400m Row + 400m Run
    500m Row + 500m Run
    .. add 100m each round
    ___________________________
  • Monday 17 December 2018

    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 Rounds of –
    In a 4 min block complete –
     
    400m Run
    5 Pull Ups
    10 Push Ups
    15 Air Squats
     
    -Max box jumps in remaining time 60cm/50cm (2 rounds)
    -Max burpees in remaining time (2 rounds)
     
    *Rest 2 mins between rounds
    ___________________________
     
    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
    ___________________________
  • Sunday 16 December 2018

    V45 – 7.00am, 7.45am
     
    Tabata (20 secs WORK / 10 secs REST x 8 intervals at each station)
     
    Tabata Bike
    Tabata KB Swings 24kg/16kg
    Tabata Row
    Tabata Push Up
     
    *Rest 1 min between each station
    ___________________________
     
    OPEN FLOOR – 8.00am
    ___________________________
  • Saturday 15 December 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am,
     
    * full workout in members app
    ___________________________
     
    OPEN FLOOR – 8.00am
    ___________________________
     
    V45 SOUTHSIDE – 6.15am
     
    Teams of 2 – AMRAP in 23 mins
     
    400m Run
    10 Front rack lunges 50/35kg
    10 Devil press @22.5/15kg
    10 Front Squats 50/35kg
    10 Pull Ups
    50 Double Unders
    ___________________________
     
    YO’BILITY – 7.15am
    ___________________________
  • Friday 14 December 2018

    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
     
    Every 3 mins for 3 Rounds –
     
    -15/12 Cal Bike
    -9 Burpee Box Jumps 60cm/50cm
    -6 Deadball Over Shoulder AHAP
     
    Every 3 mins for 3 Rounds –
     
    -300m Run/200m Run
    -12 Toes to Bar
    -9 KB Swings AHAP
     
    *Rest 3 mins between AMRAPS
    ___________________________
     
    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 13 December 2018

    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 3 SUPER SETS OF –
     
    10/7 Cal Bike SPRINT
    10/8/6 Front Squats
    10/8/6 Dumbell Bench Press
    5 + 5 Kneeling One Arm Landmine Press
    10m Double KB Overhead Carry AHAP
     
    *Rest 2 mins between rounds.
    ___________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * full workout in members app
    ___________________________
  • Wednesday 12 December 2018

    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 16 mins –
    3 HSPU
    3 Box jumps 60/50cm
    3 DB Snatch @30/20kg
    200m Run
     
    6 HSPU
    6 Box jumps 60/50cm
    6 DB Snatch @30/20kg
    200m Run
     
    9 HSPU
    9 Box jumps 60/50cm
    9 DB Snatch @30/20kg
    200m Run
     
    12 / 15 / 18 reps etc..
     
    Lifestyle
     
    AMRAP in 16 mins
    3 Rock Press
    3 Box jumps 60/50cm
    3 DB Snatch @25/17.5kg
    200m Run
     
    6 Rock Press
    6 Box jumps 60/50cm
    6 DB Snatch @25/17.5kg
    200m Run
     
    9 Rock Press
    9 Box jumps 60/50cm
    9 DB Snatch @25/17.5kg
    200m Run
     
    12 / 15 / 18 reps etc..
    ___________________________
     
    BARBELL SWELL – 4.45am, 9.00am & 5.15pm
     
    5 sets of –
    4 Strict press + 4 Sumo Deadlift
    AHAP
     
    *Rest between sets
    ___________________________
     
    HARDCORE – 5.30am & 4.30pm
     
    4 super sets –
    -45 sec single arm plank
    -2 Seated L Sit Rope Climbs 3m
    -30 sec GHD hold
    -15 V-ups
    -Max KB L-sit hold
    ___________________________
     
    CROSSBOX – 5.15pm, 6.00pm
     
    10 x 2 min rounds with 30 secs rest –
     
    100m Sprint
    5 Tyre Flips
    50 Punches 1/2
    10 Box Jumps 60cm/50cm
    10 Burpees
    10 Alt DB Sntaches 20kg/15kg
    10 Combos 1/1/duck/2
    50 Fast Punches 1/2
    ___________________________
     
    VIDA KIDS – 3.20pm, 3.50pm
    ___________________________
     
    SKILLZ – 6.00pm
     
    Toes to Bar
    ___________________________
  • Tuesday 11 December 2018

    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
     
    3 ROUNDS OF –
     
    45 secs WORK / 15 secs REST –
     
    Dumbell Thrusters 20kg/15kg
    Hand Release Push Ups
    Box Jumps 60cm/50cm
    Deadball Clean and Jerk 35kg/25kg
    Plank Hold
    Bike Sprint
     
    1 min REST between rounds
    ___________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * full workout in members app
    ___________________________
     
    FRUNNING – 5.15pm
     
    6 mins to complete –
    1200/1000m Run
     
    5 mins to complete –
    800m Run
     
    4 mins to complete –
    600m Run
     
    3 mins to complete –
    400m Run
     
    2 mins to complete –
    200m Run
     
    *max burpees in remaining time
     
    *Rest 2 min between each effort
    ___________________________
  • Monday 3 December 2018

    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 the following –
     
    500m Run (L) or 400m Run (F)
    10 Toes to Bar (L) or Knees to Chest (F)
    20 Burpees
    30 KB Swings 32kg/24kg (L) 24kg/16kg (F)
    40 Air Squats
    50 Ab Mat Sit Ups
    40 Air Squats
    30 KB Swings 32kg/24kg (L) 24kg/16kg (F)
    20 Burpees
    10 Toes to Bar (L) or Knees to Chest (F)
    500m Run (L) or 400m Run (F)
    ___________________________
     
    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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