Thursday 18th May 2017
Metcon (Time) “A little shotgun sprint” Complete as fast as possible. 50 Calorie Row 40 Box jump overs 30 Burpees over deadball 20 Deadball Cleans 100 Double unders
Saturday 29th April 2017
** 45 Derby Street, Rockhampton 4700 ** Metcon (Time) In Partners For Time 50 Box Jumps 24″/20″ 40 KB Swings 24kg/16kg 30 Toes 2 Bar 20 Clean & Jerk 60kg/40kg Run 1km (together) 20 Clean & Jerk 60kg/40kg 30 Toes 2 Bar 40 KB Swings 24kg/16kg 50 Box Jumps 24″/20″ – Comp Optional – Box…
Thursday 13th April 2017
Today we say goodbye to 54 Bolsover Street. It has been a fantastic ride thus far, looking forward to the exciting things to come. Metcon (Time) ???? In Partners Row 1290m (each) [Can be broken up however you and your partner see fit] then.. 54 Deadlifts 100kg/70kg 54 Wall Balls 10kg/6kg 54 Box Jumps 24″/20″…
Saturday 4th March 2017
Open workout 17.2 will be run at the gym Saturday afternoon! (2pm) CHECK FACEBOOK FOR DETAILS Metcon (Time) Partner Wod -2 Rounds for Time- 80 DB Snatch 22.5kg/15kg 20 Burpee Box Jumps 24″/20″ 100m Farmers Carry 45kg/30kg 20 Burpee Box Jumps 24″/20″ 80 DB Thrusters 22.5kg/15kg 100m Farmers Carry 45kg/30kg
Thursday 2nd March 2017
1km Run (Time) Max Effort 1km Run Rest 3min 1km Run (Time) Max Effort 1km Run Rest 3min 1km Run (Time) Max Effort 1km Run Score as each individual 1km time Metcon (AMRAP – Reps) 10min AMRAP 6 Box Dips 12 Wall Balls 10kg/6kg 18 OH Static lunges 25kg/15kg – Comp Optional – 3 Strict…
Friday 17th February 2017
Metcon (AMRAP – Rounds and Reps) Perform as many Rounds as Possible in 12min 300m Run 9 DB Thrusters 22.5kg/15kg 15 Pull Ups **Bring a friend for free Saturday (18th)**
Thursday 9th February 2017
Please Note: 6am and 6:30pm Classes no dumping of the bar. The Other Overhead Complex (Weight) Perform 5 Rounds for Max weight: 1 Strict Press 2 Push Press 1 Split Jerk Score is max weight lifted across all sets. Multiply each set you do by 4 to get the weight lifted for that set, then…
Friday 3rd February 2017
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar
Wednesday 15th November 2016
Metcon (4 Rounds for reps) Max rounds in 4 minutes of: 6 Hang Power Snatch 9 push Ups 12 Box Jumps 24″/20″ Weight: Rx: 40kg / 30kg [C/O]: 50kg / 35kg Rest 2 minute. Repeat for a total of 4 cycles.
Wednesday 19th October 2016
Metcon (Time) For time: 80 Sit Ups 400m Run 40 Burpee Box Jumps 24″/20″ 800m Run 40 Burpee Box Jumps 24″/20″ 400m Run 80 Sit Ups – Comp Optional – GHD Sit Ups