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


   Sunday 14th February
 
   Rest Day

   Happy Valentines Day!
 Cupid


   Saturday 13th February
  Muscle Ups
   Warm up light jog
   3 Rounds
   3 Toes to Bar
   5 Hang Power Snatch
   7 Overhead Squat

   3 Rounds for time:

   12 Muscle Ups
   75 Squats

 Muscle ups


   Friday 12th
   February
 

   Warm up
   1000m Row
   3x5 Hamstring
   Raise

   Deadlift

   5-5-5-5-5

   3 Rounds:

   Max Handstand
   Hold
   Max L-Sit
   8 x Supermans

 Deadlift


   Thursday 11th February
  Squat Balance Line

   Warm up skipping
   3 Rounds
   Run 400m
   10 Hang Power Snatch

   AMRAP in 20mins:

   30 Squats
   30 Pull Ups
   30 Squats
   30 Push Ups

 Squats


   Wednesday 10th
   February
  Courtesy of You Tube - Fight Gone Bad

   Warm up
   skipping
   3 Rounds
   10 Double
   Unders
   10 Push Ups

   "Fight Gone
   Bad"

   3 Rounds -
   5min work
   1min rest:

   Box Jump
   Push Press
   - 35/25kg
   SDLHP - 35/25kg
   Wall Ball
   - 10/6kg
   Row

   1min on each
   exercise, clock
   doesn't stop.
   Count reps and
   calories (Row)
   add totals
   together to get
   your Grand Total
   
 


   Tuesday 9th
   February
  460pound (209kg) Bench Press
   Warm up
   skipping
   3 Rounds
   3 Knees-Elbow
   5 Ring Dips
   7 Overhead
   Squat

   "Lynne"

   5 Rounds of
   Max Reps:

   BW Bench Press
   Pull Ups (Strict)
 


   Monday 8th February
  Box Jumps
   Warm up rowing
   3 Rounds
   10 Hang Power Clean
   10 Push Press

   3 Rounds for time:

   50m Lunge Walk
   20 Box Jump
   Run 400m
 Box Jumps


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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