WOD TUESDAY 27/02/2018

A) Weighted chest to bar pull ups 1-1-1-1 B) Weighted push ups 2-2-2-2 C) Hip extensions 20-20-20-20 -Superset reps. -If you’re looking for an extra challenge for hip extensions, you can add a plate to increase difficulty. Post all working sets to comments.

WOD MONDAY 26/02/2018

10 x 1 minute rounds: 5 Power snatch, 60kg (42.5kg) Max reps burpees onto plate, (10kg old school plate) Rest precisely 2mins between rounds. Rx’d+ = 70kg (50kg) -Score = total burpee reps each round. Post load used and total burpee reps to comments.

WOD Saturday 24/02/2018

A REMINDER THAT THE CFGO WOD CAN BE COMPLETED BETWEEN 8-9AM SATURDAY MORNINGS FOR ANYONE NEEDING TO COMPLETE IT. PLEASE COME IN PREPARED AND COMPLETE YOUR MOBILITY/ WARM-UP BEFORE THE 8AM ALLOCATED START TIME. In teams of 2-3 complete the following, For time: 42…

WOD Friday 23/02/2018

A REMINDER THAT THERE IS NO BOXING TONIGHT DUE TO THE CROSSFIT GAMES OPEN. THE BOX WILL BE OPEN BETWEEN 4-6PM FRIDAY AND 8-9AM SATURDAY EACH WEEK FOR YOU TO COME IN AND COMPLETE THE WORKOUT. For time: 10 Muscle-ups 25 Strict press, 42.5kg…

WOD Thursday 22/02/2018

HAPPY BIRTHDAY GILLIAND ADS!! This WOD is a classic Crossfit.com couplet from way back. If you are still chasing your first rx’d then maybe this one is for you 🙂 4 Rounds for time of: Run 400m 50 Air squats Post time to comments.