Saturday, January 19, 2019


The year is going by us.

Hope you are all enjoying it with us!

CrossFit 8/9(teens)/10/11


E2MOM x 5 rounds (10 minutes)

3 Power Snatches - Touch and Go

You can work on your efficiency here moving a barbell. Grab a partner here and work on opposite minutes to help one another.

On the other minutes if you want to get your skipping ready you can do that as well.


10min AMRAP

  • 10 Power Snatch (95/65lbs) (75/55lbs) (55/35lbs)

  • 20 Jumping Lunges

  • 30 DU’s/75 SU’s/45secs DU practice

Get in and get after it. Nowhere to hide on this one. Move efficiently and breathe through every rep.

Crossfit 101 - 12noon


15min time block

5x5 Deadlift

We will give you 10 minutes to build in weight for your 5 rep deadlift. We have done this movement before so now it is time to push it a bit.

LSit/Knee Tuck Hold attempt

10-15secs for 5 attempts

Hit these in between your deadlfits


1min ME at each station x 3 rounds

  • Row for metres

  • Situps

  • Box Jump Overs

  • Burpees

  • Rest

You will hit each movement hard (four movements) and then rest for a minute before hitting it again. And then again.

Special Olympics - 1pm

Competitive Class - 2pm

WOD 1: Class WOD

OLY: Warm Up - 5 Rounds with Barbell

High Snatch Pull x3Power SnatchFull Snatch

Then EMOM x12

1 Snatch or Power Snatch (around 80%)

WOD 2: 3-6-9-6-3

Hang Snatch (165/115)

Ring MU or Pullups/ring rows + Pushups

12/10 Cal Row/ski/bike After each Round

*MU can be scaled 1-2-3-2-1 or 2-4-6-4-2

- Team 782