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…
A) 20mins to work on May goals. -Be prepared and make the most of the session. B) 3 Rounds for time of: 15 Back squats, 70kg (50kg) 30 GHD Sit-ups 15 Calorie row -Bar taken from the deck. -Only experienced and conditioned athletes use…
“Murph” For time: (50min cap) Run 1.6km 100 Pull-ups 200 push-ups 300 Squats Run 1.6km (Ryno 29.36 rxd, Britt 37.22 rxd, Andrew 43.40 rxd+ (10kg vest). -Reps can be broken up as 20rds of “Cindy”. -If you have a 10kg vest, wear it. OR…
Hang snatch 5-5-5-5 Hang clean 5-5-5-5 -Complete all sets of the clean before moving to the snatch. Post all working sets to comments.
“Partner WOD” As many rounds as possible in 20mins of: 10 Bar facing burpees 20 Partner deadlifts, 180kg (120kg) 30 Toes to bar 40 Double unders -Both athletes work at once on all stations. -Reps do NOT have to be evenly distributed. Post load,…
HAPPY BIRTHDAY TO THE HOFF AND LYNNE!! In pairs complete the following, Ascending ladder in 18mins: 1 Deadball cleans, 35kg (25kg) 2 Wallball shots, 10kg (6kg) Increase deadball clean reps by one each round and wall ball by two. Continue sequence for -Alternate rounds…