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 – 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 – 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 – Monday – 201014

This past week has seen some amazing results! PR’s are dropping all over the place. On Saturday, Bec (85kg), Ali (82.5kg) and Kristy (62.5kg) all hit PR’s on the Front Squat. On Friday records dropped like flies. Amongst the pile of sweet awesomeness, Beams pulled 2@192.5kg in the CGDL, Salty[…]

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WOD – Thursday – 250914

It’s been great to have Amanda back at the box training again after being in the UK for a while. Great to have you back ninja! 🙂 A. Partner Shuttle Sprints x 8rds each: P1 – 10m shuttle sprints x 200m P2 – Rests B. AMRAP 10mins: – Assault Bike or Row x AMRAP for[…]

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WOD – Tuesday – 090914

A. E3min x 5rds: – Halting Snatch Grip Deadlift x 2 – Snatch Pull x 2 * Rest x 20sec b/w variations B. E3min x 4rds: – Press x 8,6,4,2 reps/rd @21X2 tempo – 1arm Upright Rows x 6-8reps @3010 C. 5RFT: – KB Push Press x 10 @ tough weight – Row x 400m[…]

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WOD – Wednesday – 270814

A. E3min x 5rds: – Wtd Dip x 1-3 reps @ 20X0 tempo – RDL x 3-5reps @ 2110 tempo B. 3RFT: – HR Pushups x 15 – Farmers Carry – Left x 30m – Farmers Carry – Right x 30m – Row x 200m – Rest x 2min C.[…]

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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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WOD – Wednesday – 200814

WOD A. E3min x 4rds: – Wtd Dip x 2-3reps @ 20X0 tempo (see 130814) – RDL x 4-6reps @ 2110 tempo (see 130814) B. 4RFT: – HR Pushups x 10 – 1arm Farmers Carry w/ Left x 10m @ tough – 1arm Farmers Carry w/ Right x 10m @[…]

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WOD – Tuesday – 190814

WOD A. E4min x 4rds: – Back Squat x 4-6reps @ 20X1 tempo – 1arm Upright row x 5-7reps/arm @ 3010 tempo B. 5RFT: – Ring Rows w/ feet elevated x 10 – AssBike x 90sec @ 90% – Rest 1:45min C. For Time:  – Row x 1000m Tuesday’s results:[…]

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