15 Jun 2018

Saturday 16th June, 2018

Part 1)
Front Squat: 2-2-2 (3-1-3 tempo)

Part 2)
“Iron Fist II”
15 minute AMRAP:
Max Hang
400m Run
– Score = Accumlated Hang TIME

02 Jan 2018

Wednesday January 3rd, 2018

Part 1)
Farmers Carry 3 x 25 Meters

Part 2)
Pyramid Chipper

For Time:
50 Wall Balls 9/7
200m KB Front rack Carry (24/16kg)
400m Run
200m KB Front rack Carry
50 Wall Balls

08 Mar 2017

If you’re not doing anything this weekend join us at the Barwon River for a Charge SUP Day! Its a day of Stand Up Paddleboarding, a beach WOD and info session over a picnic lunch. Email us at info@chargecrossfit.co.au if your interested!

Todays WOD:

Back Squat 3 x 3

Then:

As far as possible in 8 min
3, 6, 9, 12…etc
Hang Power Snatch 42.5/30
30 Double Unders

Labour Day Weekend Timetable

Please note the following changes to our timetable over this long weekend:

Saturday – 8am, 9am & 10am – The Open Workout 17.3
Sunday – 10:30am – SUP Day, Barwon Heads – SIGN UP NOW!
Monday – 9am & 10am – Labour Day Public Holiday

 

07 Mar 2017

Last years SUP day was so much fun so, we’re doing it again!

Join us on Sunday March 12th on the Barwon River for a day of Stand Up Paddleboarding (SUP) and more!

EMAIL US AT info@chargecrossfit.com.au AND SIGN UP BY TOMORROW!

The Details

What:
1.5 hours of SUPing with WSUP instructors
Beach WOD
Info presentation (Coach Ash)
Picnic Lunch buy Agent Order

Where: Barwon River, Barwon Heads VIC
When: 10:15am – 2:30pm-ish
Cost: $70 – EFTpos or cash by Thursday March 9th.

*Space for up to 30 people only*

 

Todays WOD:

Bent Arm Strength – Push/Pull cycle 2

*** IMPORTANT NOTE  ***

Please note the following changes to our timetable over this long weekend:

Saturday – 8am, 9am & 10am – The Open Workout 17.3
Sunday – 10:30am – SUP Day, Barwon Heads – SIGN UP NOW!
Monday – 9am & 10am – Labour Day Public Holiday

 

06 Feb 2017

Power Clean and Jerk
3-3-2-2-1-1

Then:

“Grace” – CrossFit benchmark
30 Power Clean & Jerks 61/42.5

Click here to register for the 2017 CrossFit Open

 

09 May 2016

Be classy and secure your size today! Click here.

Tuesday 10 May, 2016

Strength/Skill:
Find a heavy Power Clean + Push Jerk, you are only allowed one miss at your heaviest weight.

Then

3 sets @ 80% of heaviest weight above,
2 Power Cleans + 2 Push Jerk

Conditioning:
100 US KB Swings
W/ EMOM 4 Kb touching burpees

09 Dec 2015

Cobra Squad – Thursday December 10, 2015

Rest day