Protected: WOD/Blog

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 Box Jump

10 Pull Up

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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 Cleans 40/60

30 Burpee

30 Front Squat

30 Burpee

30 S2OH

30 Burpee

20min time cap

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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

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Reminder – There will be a Dawnraiders session only this Friday. No classes on Saturday or Labour Day Monday. Classes will return to normal next Tuesday 27th Oct.

Strength: Bar complex working up to a heavy weight.

1 Power Clean, 1 Front squat, Jerk

WOD: For time

1 – 10 Power Clean 40/60

10 – 1 Burpee Over Barimage

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Reminder – There will be a Dawnraiders session only this Friday. No classes on Saturday or Labour Day Monday. Classes will return to normal next Tuesday 27th Oct.

Strength: Back Squat find your 1rm then deload for 20reps at your desired weight.

WOD: “Helen” 3RFT

400m Run

21 KB Swings 16/24

12 Pull Ups

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