Today's wod

  • Sunday 18 November 2018

    V45 – 7.00am, 7.45am
     
    In 21 mins Complete 3 rounds of –
     
    400m Run / 300m Run
    10 Toes to Bar / Knees to Chest
    20 Burpees
    30 Alt Lunges
     
    *Rest 1 min after each round
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    OPEN FLOOR – 8.00am
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  • Saturday 17 November 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    * full workout in members app
    ___________________________
     
    OPEN FLOOR – 8.00am
    ___________________________
     
    V45 SOUTHSIDE – 6.15am
     
    Teams of 2 “For Time” –
     
    400m Run
    200 Double Unders
    40 Box Dips
    40 KB Swings 28kg/20kg
    40 Cal Bike
     
    300m Run
    150 Double Unders
    30 Box Dips
    30 KB Swings 28kg/20kg
    30 Cal Bike
     
    200m Run
    100 Double Unders
    20 Box Dips
    20 KB Swings 28kg/20kg
    20 Cal Bike
     
    Cash Out
    -20 Deadball Cleans AHAP
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    YO’BILITY – 7.15am
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  • Friday 16 November 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
     
    10 min AMRAP –
     
    200m Run / 100m Run
    12 Dumbell Thrusters 20kg/15kg
    9 Box Jumps Overs 60cm/50cm
     
    Rest 2 mins
     
    10 min AMRAP –
     
    15/12 Cal Bike or Row
    12 Burpees
    9 Deadball over Shoulder AHAP
     
    LIFESTYLE – 12/9 Calories BIKE / ROW
    ___________________________
     
    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * full workout in members app
    ___________________________
  • Thursday 15 November 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
     
    EMOTM 4 mins –
    5 Strict Press
     
    EMOTM 4 mins –
    5 Fat Bar Deadlifts w 3 sec pause at top
     
    EMOTM 4 mins –
    5 DB Bench Press
     
    EMOTM 4 Mins –
    5 + 5 Weighted Step Ups
     
    EMOTM 4 mins –
    4 x 8m Deadball Carry AHAP (front hold)
     
    *1 min REST 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 14 November 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 –
     
    3 Rounds For time (with a 10/7kg vest) –
     
    500m run
    20/15 Cal Ab
    15 Hurdle Facing Burpees
    3 Rope Climbs 4m
     
    LIFESTYLE –
     
    3 Rounds For time –
     
    400m run
    15/11 Cal Ab
    15 Hurdle Facing Burpees
    3 Rope Climbs 3m
     
    *Please wear a rope climbing sock or long tights!
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    BARBELL SWELL – 4.45am, 9.00am & 5.15pm
     
    Back Squat
     
    A. In 12 mins build to a 1 rep max with a 2 sec pause at the bottom of the squat
     
    B. EMOTM for 10 mins
    1 back squat (no tempo) @90% of A
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    HARDCORE – 5.30am & 4.30pm
     
    4 Rounds (not for time)
     
    20 GHD Sit Ups
    10 Pike Sliders
    10 Seated L Raise over KB
    45 Second Deadball Front Hold
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    CROSSBOX – 5.15pm, 6.00pm
     
    FOR TIME Complete –
     
    500m Run
    100 Punches ½
    50 Box Jumps 60cm/50cm
    400m Run
    80 Punches ½
    40 Ab Mat Sit Ups
    300m Run
    60 Punches ½
    30 1 x DB Alt Lunge Steps 30kg/20kg
    200m Run
    40 Punches ½
    20 Plate Ground to Overhead 20kg/15kg
    100m Run
    20 Punches ½
    10 Burpees
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    VIDA KIDS – 3.20pm, 3.50pm
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    SKILLZ – 6.00pm
     
    Week 4 – Strict Ring Muscle Ups
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  • Tuesday 13 November 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 for MAX Reps –
    1 min WORK at each station –

    Wall Balls 9kg/6kg
    Deadball Chest Press
    KB SDHP 32kg/24kg
    Hand Release Push Ups
    Plank Hold
    Cal Bike

    *1 min REST between rounds
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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

    2 x 800m under 4.00 mins

    2 x 600m under 3.00 min

    2 x 400m under 2.00 min

    *rest 2 min 30 sec between rounds
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  • Monday 12 November 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
     
    AMRAP in 21 mins of –
     
    500m Run / 400m Run
    40 Air Squats
    30 KB Swings 28kg/20kg
    400m Run / 300m Run
    20 Dumbell Push Press 20kg/15kg
    10 Deadball over Shoulder AHAP
    ___________________________
     
    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 11 November 2018

    V45 – 7.00am, 7.45am
     
    Complete 4 ROUNDS of –
     
    1 min 10m Shuttle Run
    1 min Bike
    1 min Row
    1 min Ab Mat Sit Ups
    1 min REST
    ___________________________
     
    OPEN FLOOR – 8.00am
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  • Saturday 10 November 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    * full workout in members app
    ___________________________
     
    OPEN FLOOR – 8.00am
    ___________________________
     
    V45 SOUTHSIDE – 6.15am
     
    21-15-9 REPS of –
     
    Pull Ups
    Sumo Deadlift High Pull 32kg/24kg
    Box Jumps 60cm/50cm
    Burpees
    Cal Row/Cal Bike
    *Begin each round with 400m Run
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    YO’BILITY – 7.15am
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  • Friday 9 November 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
     
    FITNESS –
     
    Every 5 mins for 4 rounds complete 1 round of –
     
    400m Run
    10 Knees to Chest
    10 KB Swings 28kg/20kg
    10m 2 x DB Walking Lunges 20kg/12.5kg
     
    LIFESTYLE –
     
    Every 5 mins for 4 rounds complete 1 round of –
     
    300m Run
    10 Knees to Hips
    10 KB Swings 24kg/16kg
    10m 2 x DB Walking Lunges 17.5kg/10kg
    ___________________________
     
    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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