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Welcome!

Welcome!

Welcome to Crossfit Flinders.

If you have never tried Crossfit before, Crossfit Flinders is the box for you.

We are not just a gym, we are a community of enthusiatic members supported by our coaches to do our best. Whether you are just starting out or looking for a change to your fitness regime, Crossfit Flinders welcomes you.

Please have a look around and feel free to contact us if you have any questions.

 

 

CrossFit WOD, January 18, 2019

CrossFit WOD, January 18, 2019

Friday

Part A
Dumb Bell Incline Bench Press (Weight)
Under Grip Weighted Pull Ups (Weight)

Part B
Metcon (AMRAP – Rounds and Reps)
AMRAP 9mins
4-6-8-10-12
Ring Dips
Burpees to target
15m DBL KBell Front Carry each round

Part C
Metcon
Tabata
Deadhang
*Alt grip each round

CrossFit WOD, January 17, 2019

CrossFit WOD, January 17, 2019

Thursday

Part A
Power Snatch (Weight)
Overhead Squat (Weight)

Part B
Front Squat (Weight)

Part C
Metcon (Time)
For Time:
15 Hang Power Cleans
50 Double Unders
Rest 30sec
12 Hang Power Cleans
50 Double Unders
Rest 30sec
9 Hang Power Cleans
50 Double Unders
Rest 30sec
6 Hang Power Cleans
50 Double Unders

CrossFit WOD, January 16, 2019

CrossFit WOD, January 16, 2019

Wednesday

Part A
Toes-To-Bar (Max reps)

Part B
Metcon (AMRAP – Rounds and Reps)
1 Rd of:
AMRAP 3mins
Wallballs
*Start with a max unbroken set
Rest 2mins
AMRAP 3mins
Cal Row
Rest 2mins
AMRAP 3mins
Double Unders
Rest 2mins
AMRAP 3mins
Assault Bike

CrossFit WOD, January 11, 2019

CrossFit WOD, January 11, 2019

Friday

Part A
Back Squat (Weight)
Push Press (Weight)

Part B
Metcon (Weight)
Lifting every 2mins:
10 TnG Power Snatches
8 TnG Power Snatches
6 TnG Power Snatches
4 TnG Power Snatches
2 TnG Power Snatches

Part C
Metcon (AMRAP – Reps)
4 Rds of:
20 Seconds On 40 Seconds Off
Burpee Box Jump Overs
*Maintain the same score each round

CrossFit WOD, January 10, 2019

CrossFit WOD, January 10, 2019

Thursday

Part A
Muscle Up Skill Practice (Max reps)

Part B
Metcon (AMRAP – Rounds and Reps)
AMRAP 15mins
200m Row/Ride
15m Farmers Carry
200m Row/Ride
15m KBell Front Rack Carry
200m Row/Ride
15m KBell Overhead Carry