Workout of the Day

WOD – “12.11.12” DWF WOD 4

Please remember that the morning class schedule has now changed to 7am-8am – CrossFit Class, 8am-930am “OPEN GYM”, 930am-1030 am CrossFit Class.

Warm up

Run 800m, Stretch and mobilise

Bumper Plate GTOH Tekkers

WOD – DWF WOD 4

WOMEN:

For time:

  • 21 Bumper plate GTOH @ 15kg
  • 7 Pull ups
  • 30 Double Unders (3-1 singles)
  • 18 Bumper plate GTOH @ 15kg
  • 7 Pull ups
  • 30 Double Unders
  • 15 Bumper plate GTOH @ 15kg
  • 7 Pull ups
  • 30 Double Unders
  • 12 Bumper Plate GTOH @ 15kg
  • 7 Pull ups
  • 30 Double Unders
  • 9 Bumper Plate GTOH @ 15kg
  • 7 Pull ups
  • 30 Double Unders
  • 6 Bumper Plate GTOH @ 15kg
  • 7 Pull ups
  • 30 Double Unders
  • 3 Bumper Plate GTOH @ 15kg
  • 7 Pull ups
  • 30 Double Unders

MEN:

For time:

  • 3 Bumper plate GTOH @ 15kg
  • 7 Pull ups
  • 30 Double Unders (3-1 singles)
  • 6 Bumper plate GTOH @ 20kg
  • 7 Pull ups
  • 30 Double Unders
  • 9 Bumper plate GTOH @ 20kg
  • 7 Pull ups
  • 30 Double Unders
  • 12 Bumper Plate GTOH @ 20kg
  • 7 Pull ups
  • 30 Double Unders
  • 15 Bumper Plate GTOH @ 20kg
  • 7 Pull ups
  • 30 Double Unders
  • 18 Bumper Plate GTOH @ 20kg
  • 7 Pull ups
  • 30 Double Unders
  • 21 Bumper Plate GTOH @ 20kg
  • 7 Pull ups
  • 30 Double Unders

TIME CAP – 20 minutes

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp