We are a proud affiliate that has been established since 2010. At Crossfit 4551 we work, sweat and play together. You’ll work harder than you’ve ever worked before but we promise you’ll have fun! If you’re looking to: -Detox and kickstart your journey healthier…
Regardless if you’re a beginner or advanced every class your coach will provide you with the advice and modifications you need to achieve your goals. We are here to help you become the best version of yourself. Here are some of the results from…
If you are looking to be involved in one of the most supportive, fun and motivating communities on the Sunny Coast, you have found it! Current members have been where you are and will cheer you on in your success as if it was…
“ANZAC DAY” PUBLIC HOLIDAY – 25TH APRIL!!The box will be open one session @ 7am only for the Anzac Day public holiday. We will be completing an Aussie Hero WOD to show our respects to ALL that have served and sacrificed for our freedom….
“Power-band” In pairs complete the following, Every 4mins until 100 reps are completed:Power cleans, 60kg (42.5kg) Ath 1: Row 500m (400m)Ath 2: 30 Wallball shots, 9kg to 10ft (6kg to 9ft)Max reps, Power cleans, (both athletes) *Athletes must start on different stations every 4mins….
Choose one of the following benchmarks: Option 1: “JT” 21-15-9 Reps for time – (20min cap):Handstand push-upsRing dipsPush-ups (Cliff 7.41 rx’d, Larn 11.15 rx’d) B) “Marguerita” 50 Rounds for time – (25min cap):BurpeePush-upJumping-jackSit-upHandstand Complete the workout with a freehand handstand for an extra challenge. (Jazzy…
“Licorice Allsorts” 3 Rounds for maximum reps:1min: Toes through rings1min: 10m Shuttle runs1min: Rest1min: Kettlebell swings, 24kg (16kg)1min: Dumbbell lunges, 22.5kg (15kg)1min: Rest Rx’d+ = 32kg (24kg) KB/ 25kg (17.5kg) DBMasters 50yrs+/ Teens = 20kg (12kg) KB/ 20kg (12.5kg) DBMasters 60yrs+ = Hanging knee…
A) “Isabel” For time – (10min cap):30 Snatches, 60kg (42.5kg) Rest until 15:00 then, B) Every 2mins x 5rds:1 Snatch -Any variation of the snatch is acceptable (B). Post time (A), start and finish loads (B) to comments.
“Up Up And Away” Ascending 20min ladder:1 Squat clean10 Echo bike calories1 Push jerk10 Alternating box step-ups Increase both clean and push jerk reps by 1 rep each round. Calories and step-up reps stay the same throughout the allocated time. Men: 60kg/ 24″Women: 42.5kg/…