Easter & Anzac Day Hours

Please note we will be running the following sessions over the Easter period. Try and get in for some fun workouts.

Friday 18th April – 9:30am class only
Saturday 19th April – closed
Sunday 20th April – closed
Monday 21st April – 9:30am class only
Tuesday 22nd April to Thursday 24th April- Classes as normal
Friday 25th April – 9:30am class only

Please note there is no child minding on public holidays.

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WOD: Friday- “Wood” – 9:30am Session Only

“Wood”

5 Rounds for time of:

Run 400m
10 Burpee Box Jumps, 24″ (20″)
10 SDHP, 40kg (30kg)
10 Thrusters, 40kg (30kg)
Rest 1min

Compare to: 1 Feb 2014

OR

“Partner Wood”

5 Rounds for time of:

Run 400m- Both Run
12 Burpee Box Jumps, 24″ (20″)
12 SDHP, 40kg (30kg)
12 Thrusters, 40kg (30kg)
Rest 1min

Post time to comments.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

209732-sergeant-brett-wood
lest-we-forget

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WOD: Thursday- Bring Long Socks

10×1 Power Snatch every minute

For time: (20min CAP)

Run 400m then,

4 Rounds of:
2 Rope Climbs, 4.5m
10 Power Cleans, 60kg (40kg)

then Run 400m

Rx’d + = 70kg (50kg)
Rx’d – = 12 Ring Rows

Post load & time to comments.

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WOD: Wednesday

12mins to work on a skill or weakness

5 Rounds for time of: (20min CAP)

9 Handstand Push Ups
15 KB Swings, 24kg (16kg)
21 Double Unders

Rx’d + = 32kg (24kg)
Rx’d – = Abmat HSPU

Post time to comments.

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WOD: Tuesday

10mins to find 3RM Weighted Pull Up

10-9-8-7-6-5-4-3-2-1 reps for time of: (20min CAP)

Thrusters, 50kg (35kg)
Chest to Bar Pull Ups
Burpees with a lateral jump over the barbell

Rx’d + = 60kg (40kg)
Rx’d – = 45kg (35kg)

Post load & time to comments.

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WOD: Monday- 9:30am Session Only

“CrossFit Total”

32min running clock to complete:

1RM Back squat (12mins)
1RM Press (8mins)
1RM Deadlift (12mins)

Compare to: 17 Feb 2014

Finisher:
AMRAP in 5mins of: Burpees

Post loads to comments.

IMG_3180

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