Workout of the Day

WOD – 25.02.15

For the next 5 weeks Fridays “Team WOD” will be ran on a Thursday making Friday an “OPEN Gym/interval/Endurance WOD”. This is because the CrossFit OPEN starts this Friday with the first WOD released on Thursday night, for those competing in the OPEN Friday will be an ideal opportunity to hit your WOD and be judged. 🙂

For those of you who want to register for the OPEN and test your fitness against the rest of the world then check out the following link

Warm up

Run/Row 1000m

Stretch and mobilise

Movement tekkers


AMRAP: 5 mins

  • 10 Deadlifts @ 70kg/100kg
  • 10 Lateral Burpees

rest 2 mins

AMRAP: 5 mins

  • 3 Burpee pull overs
  • 15 Air Squats

rest 2 mins

AMRAP: 5 mins

  • 15m Burpee Broad jump
  • 15m Bear Crawl
  • 15m Walking Lunge

(each 15m counts as 1 rep, so if you got 5 rounds and 15m Burpee Broad jump then your score is 5+1)

*scale the weights as need, Burpee pull over can be scaled with Burpee T2b/High knees*

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