CrossFit Devonport-250216

A. Core work EMOM 12min. Odds-20sec L-sit Evens-20 abmat situps B. E5mins X 5rds – 50 DU’s – 25 push-ups – 15 thrusters @ 42.5kg/30kg – 5 Burpees

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CrossFit Devonport – 230216

  Hi everyone, we have made an executive decision…we’ll be doing the Open WODS on Friday night. I’ll need to know in advance how many people will be here so I can plan waves and what not. Stick around for a bbq and drink after. It should be fun fun[…]

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CrossFit Devonport – 180216

A. Core work EMOM 12min Even: 5 strict TTB Odd: 30sec hollow rock B. For time First, run 800m Then do, 21,15,9 of: – Ring dips – KB Swings @ 24/16kg *50 double unders after each round Then, run 800m

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CrossFit Devonport – 160216

A. Tabata’s. 8rds of 20:10 Tabata #1 = Air squats Tabata #2 = Pushups Tabata #3 = Double unders Tabata #4 = Rowing calories ***Rest 4mins between each Tabata 🙂

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CrossFit Devonport-150216

A. Strict press 2,2,2,2,2 (building) w/ 90sec rest b/w sets B. 3 x 5mins rounds, completed as follows, with as many reps as possible on each station (running clock): ▫️0-2:00-run 400m and AMRAP DU ▫️2:00-3:00-AMRAP push press @ 30/20kg ▫️3:00-4:00-AMRAP pullups ▫️4:00-5:00-AMRAP hang squat cleans @ 30/20kg 5mins rest between[…]

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CrossFit Devonport – 060216

UPDATE: From this week onwards till further notice, our Saturday sessions will be as follows: 0700hrs – ROM WOD (45mins class) 0800hrs – CrossFit WOD (45mins class) 0900hrs – Strongman WOD (90mins class) What does each session consist of: ROM WOD – Based on the ROM WOD programming. See their[…]

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WOD – Friday – 071114

NOTICE Today (Friday) the gym will be closed from 1100hrs-1400hrs. Note, that means that there will be no 1230hrs session! Sorry for the inconvenience.   Holy smokes! There was some great battles in the gym today. Talk about bringing that competitive spirit out! haha! Beamer, Dean and Aaron brought it[…]

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WOD – Tuesday – 141014

A. E4min x 4rds: – Push Press x 2-3reps @ 20X2 @ heavier than 071014 – RDL x 3-4reps @ 30X0 @ heavier than 071014 B. 3RFT: – Double Unders x 20 – FLR on Floor x 30sec – KB Push Press x 5/arm @ m.24kg,f.16kg C. E4min x 4-5rds: – AssBike x 30sec[…]

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WOD – Wednesday – 011014

Hi my name is Chris and I’ve been consistently training for 4years now. It hasn’t always been easy, I used to hate working out. All those excuses that you make, I made in the past. I’ve been ‘too busy’, ‘too tired’, ‘too poor’, ‘too inexperienced’, ‘too whatever’. But guess what?[…]

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WOD – Friday – 220814

A. E5min x 4rds: – BB Front Rack Stepups x 6-10alt @ 12-20″ – 1arm Bent Over Row x 6-8/arm @ 2010 tempo B. For Time: – HR Pushups x 35 – Double Unders x 75 – KB Swings x 35 – Row x 500m – Situps x 35 –[…]

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