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 20th February
  Conditioning
 
   Warm Up Double Under
   Practice
   5 Min ENMW

   For Time
  
   Run 400m
   20 Box Jump
   Run 400m
   20 Box Jump
   20 Push Press - 30/20kg
   Run 400m
   20 Box Jump
   20 Push Press
   20 Wall Ball - 10/6kg
   Run 400m
   20 Box Jump
   20 Push Press
   20 Wall Ball
   20 Ring Dip

20 Feb 



A Big Congrats to Rob, Bec and Claudia for their awesome effort in the "Rat Race" over the weekend. SF Gym is very proud of you!

   Friday 19th
   February
  Courtesy of You Tube - Rowing Instructional Video
   Warm up
   skipping
   3 Rounds
   5 Power Clean
   5 Front Squat
   5 Push Jerk

   5 Rounds
   for time:

   Row 500m
   7 Thruster -
   60/40kg
 


   Thursday 18th February
 

   Warm up light jog
   3 Rounds
   10 Wall Ball
   10 Ring Dips

   For time:
 
   15 Deadlift - 100/70kg
   50 Pull Ups
   12 Deadlift
   40 Pull Ups
   9 Deadlift
   30 Pull Ups
   6 Deadlift
   20 Pull Ups
   3 Deadlift
   10 Pull Ups

 Pull Ups


   Wednesday 17th
   February
  Courtesy of You Tube - Double Under demo
   Warm up rowing
   5 Rounds
   3 Knees to
   Elbow
   5 Hang Power
   Snatch
   7 Overhead
   Squat

   5 Rounds
   for time:
 
   50 Double
   Unders
   50 Back
   Extension
 


   Tuesday 16th February
 
   Warm up skipping
   Double Under practice
   Air Squat
   Front Squat
   Overhead Squat

   3 Rounds for time:
 
   10 Clean & Jerk - 60/40kg
   30 Push Ups
 Cleans


   Monday 15th February
  KB Swing
   Warm up rowing
   3 Rounds
   10 Step Ups
   10 Push Ups

   5 Rounds for time:

   Run 400m
   30 KB Swing
   30 V Ups
 KB Swing


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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