Perth Crossfit Fitness Training Western Australia | Outdoor Exercise Workout Programs. Weight Loss | Muscle Tone | SF Gym Perth WA

 

CrossFit workout of the Day:

Todays WOD

To continue WOD's from the main site please go to www.crossfit.com


   Saturday 6th March
  Innocent or not???
   Warm up double
   under practice
   "Death by Ten"

   Partner Tyre Flip

   Burpee Challenge
   = 26 Burpees
 Tyres


   Friday 5th March
  L Pull Ups

   Warm up rowing
   3 Rounds
   3 Pistols
   5 Push Press
   7 Hang Power Clean

   For time:

   50 KB Swing - 24/16kg
   25 L Pull Ups
   40 KB Swing
   20 L Pull Ups
   30 KB Swing
   15 L Pull Ups
   20 KB Swing
   10 L Pull Ups

   Burpee Challenge
   = 24 Burpees

L Pull Ups 


   Thursday 4th March
  Overhead Squat

   Warm up skipping
   Slush Pipe
   3 Rounds
   10 Lunge Walk
   10 Overhead Squat
   10 Press

   5 Rounds for time:

   Row 500m
   10 Overhead Squat
   - 45/30kg
   10 Toes to Bar

   Burpee Challenge
   = 22 Burpees

 Overhead Squat


   Wednesday 3rd March
  KettleBells Are Here!!! Contact us to purchase your KB

   Warm up 1000m Row
   20 Burpees

   "Kelly"

   5 Rounds for time:

   Run 400m
   30 Box Jump
   30 Wall Ball - 10/6kg

   Burpee Challenge
   = 20 Burpees 

 KettleBells


   Tuesday 2nd March
 

   Warm up light jog
   3 Rounds
   10 Double Unders
   3 Pistols
   5 Step Ups

   Deadlift
   5-5-5-5-5

   Front Squat
   5-5-5-5-5

   Plank 3 x Max Hold

   Burpee Challenge
   = 18 Burpees
 
 Deadlift


   Monday 1st March
  Running!!!!
   Warm up rowing
   and skipping
   5 mins technique
  
   Hopper WOD

   5 Rounds for time:

   Run 800m
   20 Pull Ups
   20 Push Ups
   20 Ring Dips

   100 Burpees in 50 Days
   Day 8 = 16 Burpees
 Running


NAVIGATION:

What people had to say?

"In just one month I have lost 2.5kg and noticed an increase in strength and endurance. I look forward to more results in the near future."

A. Tosi - Stirling
"There is no better fitness programme for fire fighters or law enforcement."

M. Bender, 10 time winner of the "Toughest cop alive" competition
www.crossfit.com

CONTACT DETAILS

Address
Unit 313/396 Scarborough Beach Rd
Osborne Park WA  6017

Ph: 08 6465 4777
Mobile:0439 728 637
info@sfgym.com.au
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