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 3rd April
 
   "Easter Saturday"

   Warm up light jog

   5 Rounds for time:

   50 Squats
   50 Sit Ups

   Burpee Challenge
   = 82 Burpees
 Easter Bunny


   Friday 2nd April
 
   "Good Friday"

   5km or 10km Run

   Choose a distance
   that stretches you

   Burpee Challenge
   = 80 Burpees
 Pose Technique


   Thursday 1st April
  KB Swing

   Warm up rowing
   5 Rounds
   10 Overhead Squat
   10 Ring Dips

   3 Rounds for time:

   30 Double Unders
   20 KB Swing - 24/16kg
   10 Hang Power Clean
   - 45/30kg

   Burpee Challenge
   = 78 Burpees

 KB Swing


   Wednesday 31st
   March
  Sub 2min Fran - Courtesy of You Tube

   Warm up
   skipping
   5 Rounds
   10 KB Swing
   5 Pistols

   "Fran"

   For time:
   21-15-9

   Thrusters
   - 45/30kg
   Pull Ups

   Compare to
   7/12/09

   Burpee
   Challenge
   = 76 Burpees
 
 


   Tuesday 30th March
  Tyre Flip

   Warm up rowing
   5 Rounds
   10 Wall Ball
   10 Ring Dips

   Partner WOD

   3 Rounds for time:

   50 Double Unders
   20 Tyre Flip
   50 Squats
   20 Pull Ups
   50 Box Jumps
   20 Burpees

   Burpee Challenge
   = 74 Burpees

Tyre Flip 


   Monday 29th
   March
  Courtesy of You Tube - Nicole Carroll (CrossFit HQ)

   Warm up
   skipping
   5 Rounds
   10 Hang Power
   Snatch
   10 Push Ups

   For time:

   21-15-9

   Overhead Squat
   - 60/40kg
   Knees to Elbow

   Burpee
   Challenge
   = 72 Burpees

 


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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