WOD (Workout of the Day)

 

 

 

 

WOD – Wednesday 20th September


FX – GROUP FITNESS
“ALLIANCE”
YOU ARE ONE… ONE OF MANY… A
TRUE ALLIANCE.
Teamwork makes the dream work. Divide
and conquer the workload as a team.
Your accountability rests with your crew.
Challenge yourself, your crew and your
opposing teams. What team will take out this
week’s workout?

CROSSFIT REV X
1. HSPU Kipping work shop
2. Every 90 seconds for 15 mins complete 4 OHS.
Note: Start with 1RM snatch loads. If your able to increase every round
you can, otherwise stay with the same load where able.
3. 6 Rounds for time:
M.E Ring muscle ups
15 Wall balls
30 DU’s


WOD – Tuesday 19th September


FX – GROUP FITNESS
“PRO X” Lower pull
Move like a pro by developing, fine tuning
technique and putting your skills to the test in
this skill development workshop. Come and
feel the pump in this Strength and
Conditioning workout… without the huff and
puff.

CROSSFIT REV X
1. Hollow Reverse hollow warm up
2. 10min AMRAP: 6 ring dips (mu into), 12 burpees, 18 BW squats
3. 15min AMRAP: 200m run, 5 strict pull ups, 10 TTB
4. Block Run


WOD – Monday 18th September


FX – GROUP FITNESS
“PHOENIX”
Explosive and fast. Get the heart pumping by
giving it everything you’ve got in short bursts
of high intensity interval training. High
energy and highly addictive. Like a
PHOENIX Sometimes you just have to die a
little inside in order to be reborn and rise
again as a stronger version of you

CROSSFIT REV X
Lindaish….Using a Body weight Deadlift and Power clean, and a ¾ body weight bench, complete:
20 DL
10 Bench press
5 Power cleans
18 DL
9 Bench press
5 Power cleans
16 DL
8 Bench
5 Power cleans….
…14 DL
7 Bench
5 PC
12 DL
6 Bench
5 PC
10 DL
5 Bench
5 Power cleans….
…..Complete until you get to
2 DL
1 Bench
5 Power Cleans


WOD – Saturday 16th September


BRING A FRIEND SATURDAY!
7am – Open Gym

8am – Workout Of The Week (WOW) Session
9am – Mobility
9:30am – Pilates
10:30am – Boxing


WOD – Friday 15th September


N.B NO 7:15PM CLASS- Sorry for any inconvenience 

FX – GROUP FITNESS
COMBINED- “LEGION”
A once a week mystery session where you can expect only the unexpected.

CROSSFIT REV X
COMBINED- “LEGION”
A once a week mystery session where you can expect only the unexpected.


WOD – Thursday 14th September


FX – GROUP FITNESS
“JUGGERNAUT”
Powerful, explosive, fast, agile and strong. Be
challenged to move, push and heave objects
that will test out the brains, the brute and the
brawn. Expect to give this strongman style
workout everything you’ve got and train like
the beast that you are.

CROSSFIT REV X
1. Fat Fran…Yuck!
21/15/9
Thrusters 115/85lbs
C2B pull ups

Once the clock hits the 15 minute mark complete:
2. Fran
21/15/9
Thrusters 95/65lbs
Pull ups
Note: For every second gained in Fran compared to Fat Fran you will
complete 1 burpee.


WOD – Wednesday 13th September


FX – GROUP FITNESS
“HAVOC”- Combined Warm up
Wreak havoc on your major muscle groups in
this killer abs, and lower body destroyer.
Build the strength, stability and endurance
you need to see major improvements in
performance.

CROSSFIT REV X- Combined Warm up
1. For time complete:
50 cal Row
50 Body weight lunges (total)
50 Hang power snatch 40/30kgs
(rest 5mins)
50 cal Row
30 BW lunges
50 Alternating DB snatches

2. Shoulder and lat mobility (you will need this for tomorrow 


WOD – Tuesday 12th September


FX – GROUP FITNESS
“ALLIANCE”

YOU ARE ONE… ONE OF MANY… A TRUE ALLIANCE.
Teamwork makes the dream work. Divide
and conquer the workload as a team.
Your accountability rests with your crew.
Challenge yourself, your crew and your
opposing teams. What team will take out this
week’s workout?

 

CROSSFIT REV X
1. 1RM Clean

2. @ 50% of 1RM clean complete:
30 HPC for time. Record load and time

3. 4min AMRAP:
5 bar facing burpees
10 push press 40/30kgs
(2min rest)

4. 6min AMRAP:
10 back squats
50 DU’s
(rest 2mins)

5. 8min AMRAP:
5 bar facing burpees
10 push press
20 back squats
40 DU’s


WOD – Monday 11th September


FX – GROUP FITNESS
Boxing!


CROSSFIT REV X
1. 10min EMOM:
Odd 2-5 strict HSPU
Even 2-5 strict pull up

2. Mary: 20min AMRAP:
5 HSPU
10 pistols
15 pull ups


WOD – Saturday 9th September


BRING A FRIEND SATURDAY!
7am – Open Gym

8am – Workout Of The Week (WOW) Session
9am – Mobility
9:30am – Pilates
10:30am – Boxing