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

8.30am Class only on Monday 1st March

   Saturday 27th February
  Wall Ball
   Warm up skipping
   10mins ENMW
  

   5 Rounds for time:

   5 BW Squat Clean
   30 Wall Ball - 10/6kg
 Wall Ball


   Friday 26th February
  Weighted Muscle Ups

   Warm up rowing
   2 Rounds
   10 Wall Ball
   10 KB Swing

   5 Rounds for time:

   5 Thruster - 60/40kg
   5 Muscle Ups
   Run 400m

   Burpee Challenge
   = 10 Burpees

   
 Weighted Muscle Ups


   Thursday 25th
   February
  Courtesy of You Tube
   Warm up
   3 Rounds
   30 Skips/10
   Double Under
   3 Pistols
   5 Pull Ups

   7 Rounds:

   7 Power Snatch
    - 45/30kg
   7 Snatch Balance
   7 Overhead
   Squat

   Burpee Challenge
   = 8 Burpees
 


   Wednesday 24th February
  Shoulder Press
   Warm up 1000m Row
  
   Back Squat
   8-6-4-1-1

   Shoulder Press
   8-8-8

   Toes to Bar
   10-10

   Burpee Challenge
   = 6 Burpees
 Shoulder Press


   Tuesday 23rd February
 

   Warm up Double
   Under practice
   3 Rounds
   3 Pistols
   5 Knees to Elbow
   7 Push Ups

   4 x 800m Run

   1:1 Rest

   Compare to 27/8/09

   Burpee Challenge =
   4 Burpees
   
 Running


   Monday 22nd
   February
  Courtesy of You Tube - OPT 45kg Overhead Squat
 
   Warm Up 5mins
   Cardio
   + 2 Burpee

   5-3-1-1

   Clean
   Bench Press
   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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