Extra Gains: 30 Pull Up, 30 Ring Row, 1km Row Strength: Snatch complex. 1 Snatch, 1 Hang Snatch, 1 Squat Snatch WOD: “Isabel” modified 30 Snatches 25/40 800m Run 30 Snatches 25/40 800m Run For time

Skill: Rope climb tech WOD: For time 21 Thrusters 30/50 2 Rope Climb 200m Sprint 18 Thrusters 2 Rope Climb 200m Sprint 15 Thrusters 2 Rope Climb 200m Sprint 9 Thrusters 2 Rope Climb 200m Sprint  

Reminder: Brovember begins this coming Saturday 7th Nov. So if you have a bro that’s keen to experience CrossFit for free this November then be sure to message us on our fb page✌ Strength: Deadlift 5×3 building in weight. In between practice wall climbs and HSPU WOD: 15min AMRAP 7 HSPU 8 Deadlift 70/100 9 […]

Reminder: Brovember begins this coming Saturday 7th Nov. So if you have a bro that’s keen to experience CrossFit for free this November then be sure to message us on our fb page✌ Strength: Front Squat working up to 1RM then deload and find your 10RM WOD: “Dirty 30’s” modified courtesy of Mt.CrossFit 30 Hang […]

Partner WOD: Synchronized movements. 200m run penalty if you do a movement out of sync. 50 Pull Up 50 Deadlift 30/50 50 Ring Dip 50 Power Clean 30/50 50 Push Up

Core: 20mins to accumulate 5mins of front plank, left/right side plank. WOD: “Whitten” 5rnds for time 22 KB Swing 16/24 22 Box Jump 400m Run 22 Burpee 22 Wall Ball 6/9

Gymnastics: Kipping Pull Up, HSPU, Ring Dips, Pistol Squats, T2B. WOD: x2 6min AMRAP 10 HSPU 10 Pistol Squat 2min rest 10 T2B 10 Bent over bar rows 25/40

Strength: Snatch 20min to find 1 rm 5,3,3,2,1,1 WOD: 20 min EMOM even= 2-5 snatch @ 70% of 1rm odd=20-30 double unders

Well done to all our athletes who competed at the Mt.CrossFit Nationals Competition over the weekend. A very special mention to all the support crew who came along to cheer and feed the wolves✌.   Strength: OHS 5 x 1 building in weight WOD: 20min EMOM Odd 10 OHS 30/50 Even 10 T2B

Skill: Unbroken Double Under Ladder 5,10,15,20,25,30,35,40,45,50🔙 WOD: “Frantasy” For time 42 Thrusters 25/40 42 Pull Ups 21 Thrusters 35/50 21 C2B 11 Thrusters 45/60 11 Ring Muscle Ups