WOD'S

Wednesday, 26th April 2017

Wednesday, 26th April 2017

A) Overhead Squat
3-3-3-3-3

B) 3 Rounds for Quality:
15 GHD Sit-ups
15m Seal Walk
20 One Arm Dumbbell Bent Over Row (10 each arm)

The Dux Virus
A) Every 90-seconds for 15-minutes (10 rounds) perform:
1 Full Snatch
*Build to a heavy for the day

B) Snatch Grip Push Press from behind the neck
5-5-5

C) Snatch Pull
3-3-3
*Use 110% of your best snatch

Tuesday, 25th April 2017

Tuesday, 25th April 2017

Two mates, two heroes, 2 rounds, 1 workout. 8am class only today to honor the fallen.

“Lest We Forget”

“Gallagher & McDonald”
2 Rounds for time:
Run, 200m
16 Kettlebell Swings, 24/16
16 Pull-up
16 Front Squats, 50/35
Run, 200m
14 Kettlebell Swings, 24/16
14 Pull-up
14 Front Squats, 50/35
Run, 200m
12 Kettlebell Swings, 24/16
12 Pull-up
12 Front Squats, 50/35

*PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.
– McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.
– PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull-up bar for his fitness programming. The pull-ups and 200m run are for him.

Monday, 24th April 2017

Monday, 24th April 2017

5 Rounds for time:
4 Clean & Jerks, 100/70
6 Bar Muscle-ups
12m Handstand Walk

The Dux Virus
A) Bench Press
10-10-10

B) “Death by Strict Handstand Push-up”
With a running clock, perform:
1st minute: 1 Legless Rope Climbs, 12′
2nd minute: 2 Strict Handstand Push-up
*Add 2 reps to the handstand push-ups every 2nd minute. Continue doing 1 legless rope climbs on the alternative minute. Rope climbs are to be started with your bum on the floor and feet off the floor.

Sunday, 23rd April 2017

Sunday, 23rd April 2017

On Anzac Day, Tuesday 25th April we will only be running 1 class at 8am to honor a fallen hero

Rest Day

Saturday, 22nd April 2017

Saturday, 22nd April 2017

“CrossFit Dux Turns 3 Today”

In teams of 3, complete for time:
300 Wallball Shots,9/6
200 Pull-ups
100 Back Squats, 60/40
*Every time the medicine ball or barbell touches the ground during the wall ball shots or back squats, that constitutes as a penalty. Each penalty equates to 10 burpees each athlete, to be completed after the last back squat.

8am Class today.
Meet back at box at 5:30pm for beers, BBQ’s and a screening of the latest CrossFit Games documentary.

Friday, 21st April 2017

Friday, 21st April 2017

Reminder our Saturday’s workout tomorrow is at 8am. Saturday night from 5:30pm onwards we will have a BBQ and movie night to celebrate Dux being operational for 3 years.

Muscle Snatch
1-1-1-1-1
Power Snatch
3-3-3-3-3
Hang Squat Snatch
5-5-5-5-5

The Dux Virus
Nothing More

Thursday, 20th April 2017

Thursday, 20th April 2017

Complete as many rounds as possible in 20 minutes of:
30 Double Under’s
20m Farmer’s Carry
10 Burpees
*As heavy as possible on the farmer’s carries but aim for unbroken every time

The Dux Virus
A) Weighted Ring Dip
2-2-2
*Slightly heavier than Thursday, 6th April 2017

B) For Quality:
30 Perfect L-sit Pull-ups

Wednesday, 19th April 2017

Wednesday, 19th April 2017

A) Deadlift
3-3-3-3-3
*Compare to Monday, 12th September 2016

B) For Quality:
50 Supine Hamstring Curls on Medicine Ball
50 Honest Ring Push-ups
50 Two Handed Dumbbell Bent Over Row
*Break up reps as needed

The Dux Virus
A) Every 30-seconds for 6-minutes perform:
1 Pin Front Squat
*Build to the heaviest weight that you can move without changing position

B) Tabata Ski Erg
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals. Compare to Thursday, 10th November 2016

Tuesday, 18th April 2017

Tuesday, 18th April 2017

A) Fat Bar Thruster
5-5-5
*Taken from the floor

B) Complete as many rounds as possible in 15 minutes of:
21 GHD Sit-ups
14 One-arm Dumbbell Push Jerks
*Use a single heavy dumbbell and alternate arms each rep

The Dux Virus
Snatch Pull + Full Snatch
1-1-1-1-1

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