WOD - Wednesday, 28/08/2013 27 Aug 2013 | 03:00 pm

"JT" 21-15-9 reps for time: Handstand Pushups Ring Dips Pushups Post time to comments. Log results online (Beyond the Whiteboard)

WOD - Tuesday, 27/08/2013 26 Aug 2013 | 03:00 pm

Front Squat 5-3-3-2-2-2-1-1-1-1-1 Post loads to comments. Log results online (Beyond the Whiteboard)

WOD - Monday, 26/08/2013 25 Aug 2013 | 03:00 pm

Find a 1RM Power Snatch in 15 minutes Then, For time: 15 Power Snatch, 50kg(35kg) 30 Wall Ball, 20lbs(14lbs) 10 Power Snatch, 50kg(35kg) 20 Wall Ball, 20bls(14lbs) 5 Power Snatch, 50kg(35kg) 10 Wall ....

Rest Day - Sunday, 25/08/2013 24 Aug 2013 | 03:00 pm

WOD - Saturday, 24/08/2013 23 Aug 2013 | 03:00 pm

Todays session is in the park. There is a CrossFit Seminar this weekend at the box. Meet at the bottom end of Counihan Road near the river. For time: 20m Shuttle run 25 DB Thrusters 25 Burpees 40m S....

WOD - Friday, 23/08/2013 22 Aug 2013 | 03:00 pm

Please note Saturday's session will be in the park due to a level 1 seminar at CrossFit Rocks this weekend. Clean & Jerk ladder On the minute perform 1 Clean and Jerk adding 5kg for men and 2.5kg f.....

WOD - Thursday, 22/08/2013 21 Aug 2013 | 03:00 pm

AMRAP 7 minutes: 4 Muscle ups 12 Back Squats, 60kg(40kg) Rest 3 minutes AMRAP 7 minutes: 8 Toes to bar 24 Double unders Post total reps for each workout to comments. Log results online (Beyond the Wh...

WOD - Wednesday, 21/08/2013 20 Aug 2013 | 03:00 pm

21-18-15-12-9-6-3 reps for time: Ring pushups OH plate lunge, 20kg(15kg) Box jumps, 24" Post time to comments. Log results online (Beyond the Whiteboard)

WOD - Tuesday, 20/08/2013 19 Aug 2013 | 03:00 pm

Overhead Squats 1-1-1-1-1-1-1 Then, 500m Row time trial Post loads and time to comments. Log results online (Beyond the Whiteboard)

CrossFit Kids Rock Sign on day!!! 19 Aug 2013 | 09:55 am

Saturday 7th September may be the date of our federal election; but the real excitment will be down at the box from 10am as we hold our first ever CrossFit Kids sign on day! Like any sporting club, ....