MEMBERS ONLY

 

 

 

social-Facebook  social-Instagram   social-YouTube 

WORKOUT OF THE DAY
WORKOUT OF THE DAY
ben@crossfitadelaide.com

WOD 20/9/17 _94west



94west Wednesday is Here - best effort on todays workout scores themselves a voucher to head down to the inner wests newest brunch / lunch hotspot - 94 West.

Workout 

4 rounds
4min AMRAP
400m run
20 target burpees
Max cal AB
4min rest


post cals to comments

Tags:
ben@crossfitadelaide.com

WOD 19/9/17 _snatchpull



Workout 

10min EMOM
Hang Snatch 2 reps

Snatch Pull
5,5,5,5


post loads to comments

Tags:
ben@crossfitadelaide.com

WOD 18/9/17 _Hang Clean



Workout 

7 sets
1 Hang Clean + 2 Front Squats

rest

21-15-9
Wall Balls
CTB Pullups

post loads and time to comments

Tags:
ben@crossfitadelaide.com

WOD 16/9/17 _strongmansaturday



Workout 

Team 4

2 rounds
3min tyre flip
3min ski (cals)
3min D-ball over shoulder
3min heavy sled
3min rest


post reps to comments

Tags:
ben@crossfitadelaide.com

WOD 15/9/17 _HSW



Workout 

5 rounds
15m Handstand Walk
rest 60-90sec between rounds

rest

12min AMRAP
250m row
5 strict HSPU / pike pushups


post # rounds to comments

Tags:
ben@crossfitadelaide.com

WOD 14/9/17 _pcBS


Its not pretty but it is a 190kg power clean


Workout 

Power Clean
3,3,3,3,3

Back Squat
5,1,5,1,5,1

post loads to comments

Tags:
ben@crossfitadelaide.com

WOD 13/9/17 _chip


Bit of food for thought from the CrossFit don

Workout 

5 sets Max Strict T2B

rest

For time
800m run
30 burpee box jump
10 rope climb
30 DB Clean and Jerk

post reps and times to comments

Tags:
ben@crossfitadelaide.com

WOD 12/9/17 _hang



Workout

Hi Hang Snatch
10min EMOM
2 reps

Halting Snatch Deadlift
5,5,5,5 

post loads to comments 

Tags:
ben@crossfitadelaide.com

WOD 11/9/17 _sprint


Bit more practice on the ski erg and who knows this could be you..

Workout 

Weighted Pullup
5 x 3

rest

Ski / Row
12 x 100m sprint (alternate between ski and row)

post load and times to comments 

Tags:
ben@crossfitadelaide.com

WOD 9/9/17 _barbera


Its the All Star Affiliate Team series event this weekend out at CrossFit TRG, at time of writing start time hadnt been released but I assume its around late morning - we have a couple of teams throwing down, get along at some point over the weekend and show the guys some support!

Workout 

5 rounds for reps
3min AMRAP
15 pullups
20 pushups
25 situps
30 squat
3min rest in between rounds
 

Tags:
Next