WOD (Workout of the Day)

 

 

 

 

WOD – Wednesday 22rd November


FX – GROUP FITNESS
“BOXING”
Brawl it out in the total sweat storm that is BOXING.
Combine intervals, work against the clock, huff and
puff and feel the burn as you fight it out in this one hour grind.

CROSSFIT
Opens WOD 14.4: 14min AMRAP
60 cal row
50 TTB
40 wall balls
30 cleans 135lbs
20 MUs
(rest 10mins)

2. Complete half 14.4: 7min AMRAP
30 Cal row
25 TTB
20 wall balls
15 cleans
10 MUs
(rest 5mins)

3. Complete:
15 cal row
15 TTB
10 wall balls
10 cleans…for time


WOD – Tuesday 21st November


FX – GROUP FITNESS
“WARPATH”- Combined Warm up
You are the weapon and your battle ground the sled track.
Prepare to put your body and your will through the ultimate,
but rare fitness sledging. Embrace the pain in this deadly cardio
and lower body conditioner. It’ll be a fight, but if you show up
and give it all you’ve got, you’ve already won.

CROSSFIT – Combined Warm up
30 HPS for time (40/60)
Note: record time and load if unable to do Rx weight
1. 30 HPC for time (50/70) Record time and load
2. 12 min Ladder: 5DL (90/120kgs), 5 box jumps, 5 DL, 10 BJ, 5 DL, 15 BJ, 5 DL,
20 BJ…..continue until time cap.
3. 1km row for time: as hard and as fast as possible.
This is an all out sprint (red line early)

 


WOD- Saturday 18th November


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


WOD- Friday 17th November


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 16th November


FX – GROUP FITNESS
“ARMOR”

Work on activation and structural balance to bulletproof your body and give it it’s own armour. Function well, move better and release tension by mobilising your body. Regenerate, recover and focus on your body’s health and well-being.

CROSSFIT REV

  1. Buy in: 50 HSPU for time (5min cap)

    At the 5min mark complete:

    200m walking lunges

    100 wall balls

    50 cal row

    Buy out: 50 push ups


WOD- Wednesday 15th November


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

  1. Cleans every 90 seconds for 15 mins:
  2.             First 3 rounds complete 3 repsNext 3 rounds complete 2 reps

    Final 3 rounds complete 1 rep

    Increase load every round

    1. 7min AMRAP: 3 CnJ 135lbs/95lbs, 3 TTB, 6 CnJ, 6 TTB, 9 CnJ, 9 TTB, 12 CnJ, 12 TTB…

     

    1. 3x400m sprints 1:1

WOD- Tuesday 14th November


FX – GROUP FITNESS
“ProX”

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

  1. Ring stability warm up
  2. Amanda: 9/7/5 ring muscle ups, snatches
  3. 100 burpees to target for time

WOD- Monday 13th November


FX – GROUP FITNESS
“FIRESTAR”

Bring the heat for a big cardio sweat up, where you’ll push the boundaries and in turn get fitter, faster and more explosive. Embrace the burn and melt fat away.


CROSSFIT REV

  1. With a partner complete 1:1 ; In any order you may start at any station but cannot progress until you complete work for each movement.            4km rowing

    3km running

    100 burpee box jumps

    20 laps empty sled


WOD- Saturday 11th November


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


WOD- Friday 10th November


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.