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

Just a reminder that SF Gym will be closed over Easter. WOD's will still be posted daily.

   Saturday 27th March

   Warm up rowing
   5 Rounds
   10 Squat Jumps
   10 Push Ups

   "Helen"

   3 Rounds for time:

   Run 400m
   21 KB Swing - 24/16kg
   12 Pull Ups

   Burpee Challenge
   = 68 Burpees
 Running


   Friday 26th
   March
  Courtesy of You Tube - 459kg Bench Press

   Warm up
   light jog
   5 Rounds
   3 Pistols
   5 Pull Ups
   7 KB SDLHP

   Bench Press
   3-3-3-3-3

   Push Press
   3-3-3-3-3

   3 x Max L-Sit

   Burpee
   Challenge
   = 66 Burpee

 


   Thursday 25th March
  Courtesy of www.crossfit.com - Nicole Carroll at her finest!

   Warm up double under
   practice
   5 Rounds
   10 Hang Power Clean
   10 Ring Dips

   5 Rounds for time:

   20 Double Unders
   10 Overhead Squat
   - 45/30kg

   Burpee Challenge
   = 64 Burpees

 Nicole Carroll O'head squat


   Wednesday 24th March
  Push Ups
   Warm up rowing
   5 Rounds
   10 KB Swing
   10 Box Jumps

   10 Rounds for time:

   15 Deadlift - 60/40kg
   15 Push Ups

   Burpee Challenge
   = 62 Burpees
 Push Ups


   Tuesday 23rd March
 
   Warm up skipping
   5 Rounds
   10 Wall Ball
   5 Pull Ups

   4x400m Run

   3 Rounds:
   10 Rollouts
   1min Plank

   Burpee Challenge
   = 60 Burpees 
 Running


   Monday 22nd March
  Overhead Squat
   Warm up rowing
   10mins Technique

   Back Squat
   3-3-3
   Front Squat
   6-6-6-6
   Overhead Squat
   8-8-8

   Burpee Challenge
   = 58 Burpees
Overhead Squat 

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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