Today's wod

  • Monday 24 September 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
     
    FITNESS –
     
    22 mins to complete 2 Rounds FOR TIME –
     
    500m Run
    25 KB SDHP 32kg/24kg
    25 Box Jumps 60cm/50cm
    25 Dumbell Snatches 25kg/17.5kg
    25 Ab Mat Sit Ups
     
    LIFESTYLE –
     
    400m Run + 20 Rep Rounds
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    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    STRENGTH
     
    Overhead Squat Strength
     
    CONDITIONING
     
    Is a real GRIP testing workout!
     
    *full workout in member’s app
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  • Sunday 23 September 2018

    V45 -7.00am, 7.45am
     
    Complete 4 ROUNDS of –
     
    1 min 10m Shuttle Runs
    1 min Cal Row
    1 min Cal Bike
    1 min Ab Mat Sit Ups
    1 min REST
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    OPEN FLOOR – 8.00am
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  • Saturday 22 September 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am
     
    A longer conditioning piece with 21-15-9 rep scheme that will test various movements!
     
    *full workout in members app
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    OPEN FLOOR – 8.00am
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    V45 SOUTHSIDE – 6.15am
     
    21-15-9 REPS of –
     
    Wall Balls 9kg/6kg
    Pull Ups
    Box Jumps 60cm/50cm
    Burpees
    Cal Row
     
    *Begin each round with 300m Run
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    YO’BILITY – 7.15am
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  • Friday 21 September 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
     
    For MAX REPS at each station complete 4 Rounds. 45 secs WORK / 15 secs REST –
     
    KB Swings 28kg/20kg (F) 24kg/16kg (L)
    1 x DB Reverse Lunges 25kg/17.5kg (F)
    Lateral Hurdle Burpees
    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
     
    STRENGTH
     
    Heavy back Squats across 6 sets
     
    CONDITIONING
     
    Short, sharp sprint workout to finish out the working week
     
    *full workout in members app
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  • Thursday 20 September 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
     
    Find a 1 rep MAX of each lift –
     
    Back Squat
    Strict Press
    Fat Bar Deadlift
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    CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    PART A – EMOTM of Gymanstics Skills Double Unders and Handstand Push Ups
     
    PART B – Conditioning work of 3 x 5 min AMRAP, low reps, weight increase, reps decrease each block.
     
    *full workout in members app
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  • Tuesday 18 September 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 18 mins –
     
    Min 1 – 4 x 10m KB Farmers Carry AHAP
    Min 2 – 200m/150m Run
    Min 3 – 4 Pull Ups/4 Ring Rows + 8 Push Ups + 12 Air Squats
    Min 4 – 10 Dumbell Deadlifts 25kg/17.5kg
    Min 5 – 10 Push Press
    Min 6 – 10 Burpees
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    CROSFFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
     
    * Full workout in members app
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    FRUNNING – 5.15pm
     
    Complete AMRAP in 30 mins of –
     
    400m Run
    500m Row
    1km Bike
    400m Run
    750m Row
    1.5km Bike
    400m Run
    1km Row
    2km Bike
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  • Monday 17 September 2018

    V45 NORHTSIDE – 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

    Working through AMRAP of 10-9-8-7-6-5-4-3-2-1 reps of –

    KB Goblet Squats 32kg/24kg
    DB Snatches 25kg/17.5kg
    Box Jumps 60cm/50cm
    Ab Mat Sit Ups

    FITNESS – Begin each round with 200m Run
    LIFESTYLE – Begin each round with 150m 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
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  • Sunday 16 September 2018

    V45 – 7.00am, 7.45am

    Complete 2 Rounds of every 2 mins complete –

    Station 1 – 400m Run
    Station 2 – 15 Toes to Bar + 50 Double Unders
    Station 3 – 15 Burpee Box Jumps 60cm/50cm
    Station 4 – 15/10 Cal Bike + 5m Sled Push and Pull 80kg/60kg
    Station 5 – 6 Deadball over Shoulder AHAP
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    OPEN FLOOR – 8.00am
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  • Saturday 15 September 2018

    CROSSFIT NORTHSIDE – 6.00am, 7.00am

    SATURDAY –

    A longer Crossfit Chipper style workout to round out the week!

    *full workout in the members app
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    OPEN FLOOR – 8.00am
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    V45 SOUTHSIDE – 6.15am

    FOR TIME –

    36 Knees to Chest
    30 1 x DB OH Lunges 20kg/15kg
    21 KB SDHP 32kg/24kg
    18 Box Jumps 60cm/50cm
    15 Dumbell Hang Power Cleans 20kg/15kg
    9 Chest to Bar Pull Ups
    15 Dumbell Hang Power Cleans 20kg/15kg
    18 Box Jumps 60cm/50cm
    21 KB SDHP 32kg/24kg
    30 1 x DB OH Lunges 20kg/15kg
    36 Knees to Chest
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    YO’BILITY – 7.15am
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  • Friday 14 September 2018

    V45
     
    Complete AMRAP in 22mins of –
     
    600m Run (F) / 500m Run (L)
    50 Wall Balls 9kg/6kg
    40 KB Swings 24kg/16kg
    30 Push Ups
    20 Dumbell Goblet Squats 30kg/20kg
    10 Lateral Hurdle Burpees
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    CROSSFIT
     
    STRENGTH –
     
    Unbroken complex of snatch positions
     
    CONDITIONING –
     
    Some high end gymnastics skills paired with a some moderate weight front squats
     
    *full workout in the members app
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