by Philip Sherriff | Jan 26, 2015 | WOD Diary
5:30pm WOD only! Prepare for an EPIC AUSSIE HERO WOD! See you there!!
by Philip Sherriff | Jan 22, 2015 | WOD Diary
Strength Every 30 seconds for 10 minutes 1 Power Clean and Push Jerk (@50-60% Max) WOD CrossFit Open 13.4 7 Minute AMRAP 3 Clean and Jerks 3 Toes to Bar 6 Clean and Jerks 6 Toes to Bar Continue adding 3 reps until time runs out. Pair up and judge each other....
by Philip Sherriff | Jan 21, 2015 | WOD Diary
In House Competition this Saturday! First WOD kicks off at 9:30am! Register Today! HAPPY BIRTHDAY TOMMY! An old favorite as per your request! Strength Deadlift 3-3-3-3-3 WOD Fran 21-15-9 Thrusters (95/65) Pullups...
by Philip Sherriff | Jan 20, 2015 | WOD Diary
In House Competition this Saturday! First WOD kicks off at 9:30am! Register Today! WOD Open WOD 14.1 AMRAP 10 Minutes 30 Double Unders 15 Power Snatches (75/55) Finisher 10 Rounds 30 seconds Burpees 30 Seconds Rest Aim for 100% effort on...
by Philip Sherriff | Jan 19, 2015 | WOD Diary
Conditioning- Pool Swim 4x50m 25m Hard, 25m Easy WOD For Time 30 Chest to Bar Pullups 50m Swim 30 HR Pushups 50m Swim 30 Thrusters (95/65) 50m Swim 30 Burpees 50m...
by Philip Sherriff | Jan 18, 2015 | WOD Diary
Benchmark 1.6km Time Trial *Compare to 5.1.2015) Strength Back Squats 5-5-3-3-1-1 WOD 12 minute AMRAP 10 Deadlifts 5 Power Cleans 1 Squat Snatch 200m Run Performance: 155/115 Fitness: 115/75 ...
