Saturday and Sunday Catch up weekend Graveyard Shift 20 members fought their way through Kartoon Graveyard Another 20 caught up with...

Day 5 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard If you still have Test WOD's to complete. You can catch up...

Day 4 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard

Day 3 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard

Day 2 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard

Day 1 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard

Sunday Barbell Club 1 rep max Back Squat 1 rep max Power Clean

Complete as many rounds as possible in 8 minutes of: 10 Spiderman Lunges – Basic or Advanced 10 Good Mornings with empty Barbell Rest 4...

Time to prepare for Test Week and what you need to do : 1. You need to get booked in and plan your workout schedule. If you are a three...

Thursday 13/01/22 500 m Row 40 WBS 9/6 kg 21 Snatch/Power Snatch 40/25 kg 50 Box Steps 400 m Row 30 WBS 9/6 kg 15 Snatch/Power Snatch...

Wednesday 12/01/22 10 Mins WOD Practice Power Clean Hang Power Clean Front Squat WOD 5 x 3 mins Work - 90 Secs Rest 2 Rounds of 4 Power...

Total Distance - 204, 244m WARM UP WOD – 3 ROUNDS 15/12 CAL ROW 10 GOOD MORNINGS 10 BODY ROWS (SET THIS TO BENCH PRESS HEIGHT) 10 PRESS...

Monday 10/01/22 250 m Row - 21 KBS + 21 KB SDHP 24/16 kg 250 m Row - 15 KBS + 15 KB SDHP 250 m Row - 09 KBS + 09 KB SDHP Straight into...

Sunday 09/01/22 “CROSSFIT TOTAL” Back Squat Warm up 10 - 08 - 06 - 04 - 02 3 attempts to achieve a Maximum Single Strict Shoulder Press...

Saturday 08/01/22 Warm up WOD 10 x 40 secs Row - 20 secs Rest WOD 25 - 30 min AMRAP 12 SA DB Shoulder Press6R/6L 20-22.5/12.5-15 kg 24...

Back Squat Cycle 1 Warm up in ten minutes with 10-8-6-4-2 reps Then 7 round build 3 reps E90secs Then 12 minute AMRAP 9 pull-ups 7 push...

WARM UP WOD X 3 ROUNDS 15/12 Cal Row 10 Squats 10 Shoulder Press 9/9 Lunge Clock WOD 1 - TEAM FRAN 21-15-9 reps (Each) Thrusters...

Wednesday 05/01/22 “Fight Gone Bad” 3 Rounds - 1 min Between Rounds 1 min WBS 9/6 kg 1 min SDHP 35/25 kg 1 min Box Jumps 20” Box 1 min...

Option 1 5k Row Option 2 10k Row Option 3 500 Cal AD Option 4 Yesterdays WOD

Monday 03/01/22 “Alternative Grindy” 10 Rounds For Time 100 m Sprint Row 15 Air Squats 10 Push ups 05 Pull ups 03 GTOH 62.5/42.5 kg