“Thursday Thumper” 5 mins General warm up 5 mins WOD explanation 10 mins WOD Practice and Set up WOD “Pain Storm” Bear Complex 5 Deadlift...

“Wicked Wednesday” 5 mins General Warm up 5 mins Workout explanation and Demo 10 mins WOD Practice and Set up WOD 30 min AMRAP 250 m Row...

12 min AMRAP 250 m Run or Row 15 KBS 12 Sit ups 9 Push ups 6 SA KB OH Squats (3 Right - 3 Left) 2 mins Rest 200 DU's or 400 Singles 2...

"Ronnie's Sunday Strength Session" "Hang Power Clean"

"The Decade Games"

AMRAP IN 8 MINS: 1 MB Run 10 MB Sit Ups 20 Step Ups 2 MINS REST AMRAP IN 8 MINS: 1 SB Run 10 Burpee Box Overs 20 SB Over Shoulders 2 MINS...

Group Warm Up Every 2 mins complete: (5 sets) 2 Front Squats 4 Back Squats @ 90 of 1 RM Front Squat AMRAP IN 12 MINS: 1 Farmers Walk 10...

AMRAP IN 30 MINS: 1 Hill Run / 300m Row 40 Deadlifts (50/35kg) 30 Hang Power Cleans 20 Push Press 10 Snatches

Group Warm Up Hang Squat Cleans 0-20 secs - 1 Hang Squat Clean 20-40 secs - 1 Hang Squat Clean 40-60 secs - 1 Hang Squat Clean 60-80 secs...

Warm up WOD 3 Rounds of 5 WBS 5 SDHP 5 Box Jump 5 Push Press 10 Pull Row WOD "Fight Gone Bad" 3 Rounds - 1 min Rest Between Rounds 1 min...

Bench Press - De Load - Re load Sets Warm up sets 10 - 08 - 06 - 04 - 02 5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5 Hold for 2 secs on your...

16/04/22 “Saturday Stoater” 5 Mins General Warm up WOD Practice and Warm up WOD 5 x 3 mins Rounds 1 min Between 3 Power Snatch 50/35 kg 6...

In Teams of 3 24 min AMRAP 15 Partner Deadlifts 15 Bar Facing Burpees 30 Synchro WBS 90 Cal Air Dyne If a Team of 2 10/10/20/60 As an...

14/04/22 “Thursday Thumper” 5 min General Warm up Strict Shoulder Press Warm up Sets 10 - 6 - 4 - 4 5 x Build Sets 10 - 10 - 10 - 10 - 10...

13/04/22 “Wicked Wednesday” 5 mins General Warm up 10 - 15 mins WOD Practice Pull ups, Wall Walks, Handstand Holds Establish Scaled...

“Complex” Sunday 3 power cleans 2 hang power cleans 1 hang squat clean. Excellent session that challenged everyone’s grip strength. The...

Group Warm Up WOD Specific AMRAP IN 18 MINS: 3 POWER CLEANS 4 FRONT SQUATS 5 BURPEES OVER BAR EVERY 2 ROUNDS COMPLETE 15 T2B OR 15 MB SIT...

5 mins General Warm up (CrossFit Warm up) Specific WOD Warm up 5 x 40 sec Row - 20 secs rest (Increase the Intensity each Rep) 3 Rounds...

Build to heavy weight / Work technique 3 Power Cleans 2 Hang Power Cleans 1 Squat Clean

"Partner Up" 8 min AMRAP 8 Cal row 8 Hang Power Clean 8 Push ups 3 min Rest 8 min AMRAP 8 Box Jumps 24/20 8 KBS 24/16 kg 8 Sit ups 3 min...