WOD (Workout of the Day)

 

 

 

 

WOD – Saturday 22nd July


7am – Open Gym
8am – Workout Of The Week (WOW) Session
9am – Mobility
9:30am – Pilates
10:30am – Boxing


WOD – Friday 21st July


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


WOD – Thursday 20th July


FX
“ARMOUR”
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 RevX

  1. 3RM Front squat
  2. For time complete:

100 Double unders

50 wall balls

25 burpees

80 DUs

40 wall balls

20 burpees

60 DUs

30 Wall balls

            15 burpees


WOD – Wednesday 19th July


FX
“ALLIANCE”
BLAST your body as you pump out reps and switch through a combination of ROGUE  movements in this training circuit. Expect fast paced, dynamic work that’ll leave you huffing and puffing.

CrossFit RevX

FAT ANGIE: For time complete

100 C2B pull ups

100 deficit push ups (use DBs or 15lb plates)

100 DB weighted sit ups

100 Back squats 20/15kg

NOTE: Regress where needed however; if you start with one movement you must finish the entire 100 with the same movement. For example: Start with C2B, do not regress to pull ups because your tired.

 

 


WOD – Tuesday 18th July


FX
“PRO X”
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. Wall walk/w shoulder taps: 3-5 rounds 10-16 taps (regress where necessary)
  2. Ring kip play: build kip into muscle up practice.
  3. For time complete:

1km Row

50 TTB

1km run

50 push ups

1km row

6 rope climbs

 


WOD – Monday 17th July


FX
“Pheonix”
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

  1. 3 position power snatch: Build to a 1RM of the complex
  2. At 100% of 1RM of complex: complete 50 Sumo DL
  3. At 80% of 1RM of complex: complete 50 Back squats
  4. At 60% of 1RM of complex: complete 50 thrusters
  5. At 40% of 1RM of complex: complete 50 strict press
  6. 50 cal bike for time

 


WOD – Saturday 15th July


7am – Open Gym
8am – Workout Of The Week (WOW) Session
9am – Mobility
9:30am – Pilates
10:30am – Boxing


WOD – Friday 14th July


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


WOD – Thursday 13th July


FX- GROUP FITNESS
“WARPATH”
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 REV X
Eva: 5 Rounds of:
800m Run,
30 KBS,
30 Pull ups


WOD – Wednesday 12th July


FX- GROUP FITNESS
“BEAST”
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.
*BYO Gloves or Inserts (available for purchase at RevX)

 

CROSSFIT REV X
1. 3RM OHS
2. Ring Tech: Workshop the Kip
3. 4 Rounds for time:
3 Bar mus (regress to 6 strict pull ups)
6 Front squats 75/50kgs
9 Box Jumps
12 Front squats