HomeFront Crossfit

HomeFront Crossfit

Latest News


HomeFront Crossfit

Wednesday WOD 19-6-19

June 18th, 2019

Wednesday WOD 19-6-19

Because of the CrossFit Gymnastics Course being run at the box on Saturday.

We are doing a:

5km Run for time

8am Start at Gosling Creek, get there at 7.40am for the route.

Saturdays WOD will be a 5km run time trial with the crew at https://www.parkrun.com.au/orange/

You will need to register (Free, once only) at: https://www.parkrun.com.au/register/

We will redo this in 6 weeks time.


Wednesday WOD

Snatch + Overhead Squat

[B] Alternating EMOM 12 mins
Odd: 7 Muscle Ups
Even: 7 Strict HSPU

Aim to get the sets unbroken
If the HSPU are too easy, use a 4″ (2″) deficit

[C] For time:
Row 10 Cals
Rest 30 sec
Row 20 Cals
Rest 1 min
Row 30 Cals
Rest 1 min
Row 20 Cals
Rest 30 sec
Row 10 Cals

Thank you: https://www.crossfitbrisbane.com/blog/blog_index.html


Think you have what it takes? Sign up today!

Homefront Crossfit

  • 52 Lords Place
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers