"Thursday Thumper" 3 Rounds For Time 500/400 m Row 12 Body Weight Deadlift 21 Box Jumps 24"20"16" Followed by 15 Down'N'Ups 15 DB Floor...

Wicked Wednesday 7 x 3 Reps Power Clean Build Every Two minutes Followed by 20 Rounds For Time 1 Power Clean 60-80/40-60 kg 2 Bar over...

"Terrific Tuesday" 3 x 4 min AMRAP 8 Thrusters 20/15 kg 8 No Push up Renegade Row 22.5/15 kg ( No Dropping the bar. Bar must be racked) 3...

Iron Wolf 4 5 x 1 push-up burpee 5 x 2 push-up burpee 5 x 3 push-up burpee 5 x 4 push-up burpee 5 x 3 push-up burpee 5 x 2 push-up burpee...

200m Row x 4 Each 20 Rounds Each 2 Deadlift 2 Hang Power Clean 2 Front Squat 2 Push Press 2 Back Squats 200m Row x 4 each Weights 42.5/30kg

Chipper Style 30 DB Hang Power Cleans 30 Lunges 30 DB Alt Snatches 30 Press Ups 30 DB Push Press 30 Cals 30 DB Bench Press 30 Sit Ups 30...

3 Rounds For Time: 50 Cal Row 21 WBS (9/6) 50 DU’s / 100 Skips 12 Burpees Hill Run (with medicine ball) ** If not running 40 cal AD

AMRAP IN 40 MINS: (OPTION 1) 2 OHS (42.5/30) 20/ 15 CALS 2 BMU’s 20/15 CALS 2 PISTOLS 20/15 CALS 2 POWER SNATCHES (42.5/30) ADD 2 REPS...

Push Press Strength 7 sets x 3 reps Every 2 mins - Increase Weight Each Round Into 4 Rounds For Time 10 S/A Alt Devil Press (22.5/15)...

Back Squat 3 Sets of 5 Reps Across Warm up Sets 2 x 10 x Bar 1 x 5 - 1 x 3 - 1 x 1 The Press 3 Sets of 5 reps Across Warm up Sets 1 x 10...

Saturday 25/06/22 10 mins WOD warm up and Practice 24 min AMRAP 08 Deadlift 80 - 90/55 - 60 kg 12 DB Bench Press 22.5/15 kg 16 Hanging...

Thursday Thumper 23/06/22 Power Clean Technique 5 x 3 Reps on the 2 mins WOD 10 Rounds 30 sec AMRAP - 30 sec Rest Power Clean 42.5/30 kg

TEAM WARM UP AMRAP IN 8 MINS: 2 Broad Jumps 4 Press Ups 6 Sit Ups 8 Squats 10 Frog Jumps WOD FOR TIME: 10 ROUNDS: 5 Box Jumps / 6 Box...

Wicked Wednesday 22/06/22 30 min EMOM Min 1 - 10 Pull ups Min 2 - 10 Ring Push ups or MB Push ups 10 Air Squat ‘N’ Box Step/Jump 20”/16”

Warm Up - 3 Rounds 15/12 Cals 10 Good Mornings 10 Squats 10 Sit Ups 10 Pull Ups WOD 1 - AFAP IN 7 MINS: 3 - 6 - 9 - 12 - 15 - ETC …...

Monday Madness 20/06/22 5 - 10 mins WOD set up and Practice 10 Rounds For Time 10 Slam ball over shoulder 25/20/15 100 m Row 10 SA ALT DB...

Extra Training Opportunity I will be in the the gym on Tuesday and Friday Between 12.00 - 3.00 To do some training. Mainly Strength and...

Saturday 18th Crossfit @ 9am, 10am and 11am crossRun @ 9am & 10:30am Sunday 19th Barbell Club @ 9am & 10:30 am CrossRun @ 9am & 10:30am...

On Wednesday please bring a pair of running/walking trainers. And yes, there is a rowing option as always