Daily WOD

Today is programmed as a REST DAY, it will be open gym from 10am – 6pm for anyone who wants to catch up on any workouts they missed or work on any skills or Mobility. CrossFit Bodyweight will be on from 6:30-7:30pm

••Don’t forget payments for next month are due in by Friday•• Strength 15 min  to find 3 Rep Max Strict Press METCON EMOM (Every Minute on the Minute) for 10 min 5 Push Press @ 60% of 3 RM Strict Press 10 Overhead Walking Lunges (15/10)

Skill 10 min Double Under’s METCON 4 x 400m Sprint On Every 3 min 2 min rest 4 x 200m Sprint On Every 90 sec  

Strength 20 min to find a 5 Rep Max Front Squat METCON 3 Rounds 6 Front Squat @80kg/60 or (70% of 5RM) 9 Chest 2 Bar 12 Up Downs ** Attention anyone interested in signing up as a member, payment must be in by this Friday!!

Partner WOD For Time – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty: 200m Farmers walk 20 burpee over the box jumps 200m farmer walk 40 HRPU 200m Farmer Walk 60 Goblet Squats 24/16kg 200m Farmers Walk 80 AB Mat Sit ups 200m Farmer Walk 60 Goblet Squats 200m farmer walk…

Strength/Skill (20 min) Find a 3 Rep Max Strict Pull Up or Begin Pull Up Program on Notice Board WOD 21-15-9 KB Snatch (24/16) & Toes 2 Bar Post you scores and times below!!  

Death By Kettlebell & Box Jump Min 1: 1 KBS 24/16KG + 1 Box Jump Min 2: 2 KBS + 2 Box Jump Min 3: 3 KBS + 3 Box Jump Min 4: 4 KBS + 4 Box Jump and so on until you die!! But if you make it out alive don’t forget to…

20 Minutes Skill Work (Kipping) 3 Rounds for time: 8 KB Push Press (EA) 24/16kg 16 Pull Ups 32 Double Under Post your score’s and how you got on with your skill work below!

First WOD for a lot of you, we know which of you have signed in so no sandbagging!! 😉 For Time: 150 Wall Ball (20/14) EMOM (every minute on the minute) stop and complete 5 burpees!! If you can please post up your results below thanks!